485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/26/17

July 25, 2017

 

Intermediate

Strength:

Strict press –

4 x 8 @ 60%

Muscular Endurance:

3 Rounds –

10 Deadlifts

7 Inchworm walkouts

5 Tall box jumps

Metabolic Conditioning:

Front rack carry x 50 meters

20 Burpees

Run x 100 meters

Front rack carry x 50 meters

15 burpees

Run x 200 meters

10 burpees

Run x 300 meters

*Once you complete the exercises in the sequence above, reverse the sequence and work from the bottom up.

Beginner

Strength:

Strict press –

4 x 8

Muscular Endurance:

3 Rounds –

10 Deadlifts

7 Inchworm walkouts

5 Tall box jumps

Metabolic Conditioning:

Front rack carry x 50 meters

15 Burpees

Run x 100 meters

Front rack carry x 50 meters

10 burpees

Run x 200 meters

5 burpees

Run x 300 meters

*Once you complete the exercises in the sequence above, reverse the sequence and work from the bottom up.

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