485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/11/17

July 10, 2017

 

Intermediate

Strength:

6 Rounds –

One arm snatch x 5

Deadlift x 5

Core:

Accumulate 3 minutes planking

Metabolic Conditioning:

Explosive sled pull x 10 reps

Rest 1 minute

Sled bear crawl x 20 seconds

Rest 1 minute

Sled push to sprint x 180 feet

Rest 1 minute

Beginner

Strength:

One arm snatch –

7 x 5

Core:

Accumulate 2 minutes planking

Metabolic Conditioning:

Explosive sled pull x 10 reps

Rest 1 minute

Sled bear crawl x 20 seconds

Rest 1 minute

Sled push to sprint x 180 feet

Rest 1 minute

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