485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/12/17

July 11, 2017

 

Intermediate

Strength:

Barbell row –

7 x 3 @ 70 – 75%

Muscular Endurance:

3 Rounds –

Supinated pull-up hold x 15 sec

Handstand hold x 20 sec

Hollow body hold x 25 sec

Metabolic Conditioning:

6 Rounds –

Farmer carry x 120 feet

Bear crawl x 120 feet

20 Foot to hand mountain climbers

15 Burpees

Beginner

Strength:

Barbell row –

7 x 5

Muscular Endurance:

3 Rounds –

Supinated inverted row hold x 15 sec

Plyo box pike hold x 20 sec

Hollow body hold x 25 sec

Metabolic Conditioning:

6 Rounds –

Farmer carry x 120 feet

20 Mountain climbers

10 Burpees

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