485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/31/18

July 30, 2018

Intermediate

Strength:

6 Romanian deadlifts

6 Supinated pull-ups

6 One arm rows / side

Core:

3 Rounds –

8 Overhead sit-ups

6 Lateral leg raises / side

Metabolic Conditioning:

4 Rounds –

15 Push-ups

25 Squats

100 Jump ropes

Run x 400 meters

Rest x 2 min

*Advanced complete 50 double unders

Mobility:

Plyo-box pigeon stretch x 90 sec / side

Door frame chest stretch x 2 Min

Beginner

Strength:

6 Romanian kettlebell deadlifts

6 Supinated inverted rows

6 One arm rows / side

Core:

3 Rounds –

8 Weighted sit-ups

6 Lateral leg raises / side

Metabolic Conditioning:

4 Rounds –

15 Push-ups

25 Squats

75 Jump ropes

Run x 400 meters

Rest x 3 min

Mobility:

Plyo-box pigeon stretch x 90 sec / side

Door frame chest stretch x 2 Min

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