485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/5/17

June 04, 2017

 

Intermediate

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pullups

Metabolic Conditioning:

15 Minute AMRAP –

5 Double burpees

15 Mountain climbers / side

5 Sprints (60 feet)

Core:

4 Rounds –

Pop scoop pop x 20 seconds

Rest 10 seconds

Windshield wipers x 20 seconds

Rest 10 seconds

Beginner

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Inverted rows

Metabolic Conditioning:

15 Minute AMRAP –

5 Double burpees

15 Mountain climbers / side

5 Sprints (60 feet)

Core:

4 Rounds –

Pop scoop pop x 20 seconds

Rest 10 seconds

Windshield wipers x 20 seconds

Rest 10 seconds

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