485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/15/17

August 14, 2017

 

Intermediate

Strength:

10 Min AMRAP –

6 One arm snatch / side

12 Kettlebell deadlifts

Metabolic Conditioning:

4 Rounds –

10 Toes to bar

15 Inverted rows

20 Wall balls

100 Jump ropes

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Core:

4 Rounds –

30 Second plank

30 Second rest

Beginner

Strength:

10 Min AMRAP –

6 One arm snatch / side

12 Kettlebell deadlifts

Metabolic Conditioning:

4 Rounds –

10 Knees to bar

15 Inverted rows

20 Wall balls

100 Jump ropes

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Core:

4 Rounds –

30 Second plank

30 Second rest

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