485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/3/17

July 02, 2017

 

Intermediate

Strength:

Snatch complex:

6 rounds –

3 Hip bangs

3 High pulls

3 Muscle snatches

3 Overhead pause squats

Muscular Endurance:

20 Turkish get ups

*Go light

Metabolic Conditioning:

6 Minute AMRAP –

5 Toes to bar

10 Squat thrusts

Rest 2 minutes

6 Minute AMRAP –

6 Med ball cleans

12 Mountain climbers / side

Beginner

Strength:

Snatch complex – 7 x 5

5 Hip bangs

5 High pulls

5 Muscle snatches

Muscular Endurance:

30 Half Turkish get ups

Metabolic Conditioning:

6 Minute AMRAP –

5 Knees to bar

10 Squat thrusts

Rest 2 minutes

6 Minute AMRAP –

6 Med ball cleans

12 Mountain climbers / side

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