485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/22/17

June 21, 2017

 

 

Intermediate

Strength:

EMOM for 10 minutes–

4 One arm snatches / side

Metabolic Conditioning:

¼ Mile farmer carry

*Every minute complete 8 squat thrusts

Core:

3 Rounds –

Windshield wipers x 20 seconds

15 Seconds rest

Flutter kicks x 20 seconds

15 Seconds rest

Cross touches x 20 seconds

15 Seconds rest

Beginner

Strength:

EMOM for 10 minutes–

5 One arm snatches / side

Metabolic Conditioning:

¼ Mile farmer carry

*Every minute complete 5 squat thrusts

Core:

3 Rounds –

Windshield wipers x 20 seconds

15 Seconds rest

Flutter kicks x 20 seconds

15 Seconds rest

Russian twists x 20 seconds

15 Seconds rest

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