485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/16/17

June 15, 2017

 

Intermediate

Strength:

Sumo back squat–

4 x 10 @ 40% of back squat 1RM

Metabolic Conditioning:

30 Minute AMRAP –

Sled bear crawl x 45 ft

Rest 90 seconds

Sled chest press x 20 ft

Rest 90 seconds

Sled push to sprint x 180 feet

Rest 2 minutes

Beginner

Strength:

Sumo goblet squat–

4 x 10

Metabolic Conditioning:

30 Minute AMRAP –

Sled bear crawl x 45 ft

Rest 90 seconds

Sled chest press x 20 ft

Rest 90 seconds

Sled push to sprint x 180 feet

Rest 2 minutes

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