485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/13/18

July 12, 2018

Intermediate

Strength:

Warm-up your deadlift, then –

Deadlift – 5 x 4 @ 70%

Muscular Endurance:

4 Rounds –

6 Dips

8 Hollow body rocks

Chipper:

60 Jumping lunges (30 / side)

40 Russian kettlebell swings

20 Push-ups

10 Strict chest-to-bar pull-ups

800 Meter run

10 Strict chest-to-bar pull-ups

20 Push-ups

40 Russian kettlebell swings

60 Jumping lunges (30 / side)

Beginner

Strength:

Warm-up your deadlift, then –

Deadlift – 5 x 6

Muscular Endurance:

4 Rounds –

6 Overhead triceps extensions

8 Hollow body rocks

Chipper:

60 Lunges (30 / side)

40 Russian kettlebell swings

20 Push-ups

15 Inverted rows (challenge yourself)

800 Meter run

15 Inverted rows (challenge yourself)

20 Push-ups

40 Russian kettlebell swings

60 Lunges (30 / side)

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