485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/18/17

August 17, 2017

 

Intermediate

Strength:

One arm row –

4 x 8 / side

Muscular Endurance:

4 Rounds –

6 Pull-ups

6 Tall box jumps

6 Hollow body rocks

Metabolic Conditioning:

15 Min AMRAP –

90 Foot bear crawl

8 One arm kettlebell swings / side

2 Speed ladder drills

Beginner

Strength:

One arm row –

4 x 8 / side

Muscular Endurance:

4 Rounds –

6 Inverted rows

6 Tall box jumps

6 Hollow body rocks

Metabolic Conditioning:

15 Min AMRAP –

60 Foot bear crawl

6 One arm kettlebell swings / side

2 Speed ladder drills

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