485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/13/17

June 12, 2017

 

Intermediate

Strength:

Barbell step up –

7 x 3 @ 55 – 60% of lunge 1RM

Muscular Endurance:

4 Rounds –

8 Front squats

8 Supinated rows

8 Inchworm walkouts

Metabolic Conditioning:

Karen –

150 Wall balls

Beginner

Strength:

Goblet step up –

7 x 4

Muscular Endurance:

4 Rounds –

8 Goblet squats

8 Supinated rows

8 Inchworm walkouts

Metabolic Conditioning:

Modified karen –

100 Wall balls

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