485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/9/17

June 08, 2017

 

Intermediate

Strength:

Back squat – 6 x 5

Metabolic conditioning:

Chipper –

100 Jumping jacks

90 Kettlebell deadlifts

80 Inverted rows

70 Tuck jumps

60 V-ups

50 Wall balls

40 Squat thrusts

30 Push-ups

20 Dips

10 Kettlebell crossovers / side

Beginner

Strength:

Goblet squat – 6 x 8

Metabolic conditioning:

100 Jumping jacks

90 Kettlebell deadlifts

80 Inverted rows

70 Low step-ups (35/side)

60 Leg raises

50 Wall balls

40 Squat thrusts

30 Push-ups

20 Plyo box Dips

10 KB crossover / side

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