485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/14/17

June 13, 2017

 

Intermediate

Strength:

Hang barbell snatch –

7 x 4

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Lunges

Kettlebell swings

Burpees

Mountain climbers

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Beginner

Strength:

One arm snatch –

7 x 4 / side

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Lunges

Kettlebell swings

Burpees

Mountain climbers

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

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