485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/29/17

June 28, 2017

 

Intermediate

Strength:

5 Rounds –

5 One arm row / arm @ 30 – 35% of barbell row 1RM

5 Pull-ups

*Add weight to the pull-ups if they are easy

Metabolic Conditioning:

Complete 3 rounds in teams of 4 –

Station 1: Run 400 meters

Station 2: 30 Thrusters

Station 3: 20 Burpees

Station 4: Rest

Your team will have one partner at each station.  The team may not advance to the next work station until their preceding teammates have completed their work at that station.

Core:

4 Rounds –

6 Barbell rollouts

10 Good mornings

Beginner

Strength:

4 Rounds –

8 One arm row / arm

8 Inverted rows

Metabolic Conditioning:

Complete 3 rounds in teams of 4 –

Station 1: Run 400 meters

Station 2: 30 Medicine ball thrusters

Station 3: 15 Burpees

Station 4: Rest

Your team will have one partner at each station.  The team may not advance to the next work station until their preceding teammates have completed their work at that station.

Core:

4 Rounds –

6 Barbell rollouts

10 Good mornings

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