485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/17/16

August 16, 2016

IMAG0102_1

Intermediate (6am / 6pm)

Strength:

Squat cleans                                                6 sets x 4 reps

Muscular Endurance:                    10 min EMOM

8 American kettle bell swing

12 Dips

Metabolic conditioning:               Karen

150 Wall ball

 

Beginner (7am / 5pm )

Strength:

Med ball cleans –                            6 sets x 4 reps

Muscular Endurance:                    8 Min EMOM

5 American kettle bell swing

8 Dips

Metabolic conditioning:               ½ Karen

75 Wall ball

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