485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/28/17

June 27, 2017

 

Intermediate

Strength:

Squat clean –

6 x 4

Metabolic Conditioning:

30 Minute AMRAP –

Lateral sled drag x 30 seconds (15 sec / way)

Rest 1 minute

Reverse sled drag to forward drag x 60 feet (30ft each)

Rest 1 minute

Obstacle push x 60 feet

Beginner

Strength:

Hang muscle clean –

6 x 5

Metabolic Conditioning:

30 Minute AMRAP –

Lateral sled drag x 30 seconds (15 sec / way)

Rest 1 minute

Reverse sled drag to forward drag x 60 feet (30ft each)

Rest 1 minute

Obstacle push x 60 feet

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