485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 7/7/17

July 06, 2017

 

Intermediate

Strength:

Weighted push–up –

4 x 8

Metabolic Conditioning:

Chipper –

100 Tuck jumps

90 Lunges (45 / side)

80 Squats

70 Cross touches (35 / side)

60 Chops (30 / side)

50 Inverted rows (wide grip)

40 Kettlebell crossovers (20 / side)

30 Push press

20 Inchworm jumps

10 Wall walks

Beginner

Strength:

Weighted push–up –

4 x 8

Metabolic Conditioning:

Chipper –

100 Squat jumps

90 Lunges (45 / side)

80 Squats

70 Cross touches (35 / side)

60 Chops (30 / side)

50 Inverted rows (wide grip)

40 Kettlebell crossovers (20 / side)

30 Push press

20 Inchworm jumps

10 Wall walks

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