485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/10/17

July 09, 2017

 

Intermediate

Strength:

Kettlebell lunge –

6 x 4 @ 50 – 60%

Benchmark Workout Retest: Cindy

20 minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

Core:

3 Rounds –

6 Barbell rollouts

8 Good mornings

Beginner

Strength:

Kettlebell lunge –

6 x 4

Benchmark Workout Retest: Cindy

20 minute AMRAP –

5 Inverted rows

10 Push-ups

15 Squats

Core:

3 Rounds –

6 Barbell rollouts

8 Good mornings

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