485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/23/17

June 22, 2017

 

Intermediate

Strength:

Floor press –

2 x 8 @ 50%

3 x 5 @ 70%

4 x 3 @ 85%

Muscular Endurance:

4 Rounds –

6 Pull-ups @ 2111

6 Barbell rows @ 2111

6 Front squats @ 2111

Metabolic Conditioning:

12 Minute AMRAP –

10 Deadlifts

50 Jump ropes

Beginner

Strength:

Floor press –

6 x 5 @ 65%

Muscular Endurance:

4 Rounds –

6 Inverted rows @ 2111

6 Barbell rows @ 2111

6 Goblet squats @ 2111

Metabolic Conditioning:

12 Minute AMRAP –

10 Kettlebell deadlifts

50 Jump ropes

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