485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/23/18

July 22, 2018

 

Intermediate

Strength:

Every minute, on the minute, for 8 minutes:

5 Man makers (challenge yourself)

Muscular Endurance:

4 Rounds –

KB deadlifts x 20 sec

Rest x 30 sec

Pull-ups x 20 sec

Rest x 30 sec

Bar rows x 20 sec

Rest x 30 sec

Metabolic Conditioning:

4 Rounds –

10 Push-ups

10 V-tucks

15 Squat thrusts

Cone agility slalom x 25 feet

Lateral cone agility slalom x 25 feet

Beginner

Strength:

Every minute, on the minute, for 8 minutes:

6 Strict burpees

Muscular Endurance:

4 Rounds –

KB deadlifts x 20 sec

Rest x 30 sec

Inverted rows x 20 sec

Rest x 30 sec

Bar rows x 20 sec

Rest x 30 sec

Metabolic Conditioning:

4 Rounds –

8 Push-ups

8 Sit-ups

10 Squat thrusts

Cone agility slalom x 18 feet

Lateral cone agility slalom x 18 feet

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