485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/18/2016

August 17, 2016

IMAG0118

Intermediate (7am / 5pm)

Strength:

Front Squat                                      4 sets x 8 reps

Muscular Endurance:                    4 Rounds:

10 High pull (single)

20 Straight legged Russian twist (single)

Rest 30 Sec

Metabolic conditioning:               4 Rounds:

Run 1 Lap

30 Lunges (single count)

15 yoga Pushups

50 Mountain climbers (single count)

 

Beginner (7am / 5pm )

Strength:

Goblet squat –                                 4 sets x 8 reps

Muscular Endurance:                    4 Rounds:

10 High pull (single)

20 Russian twist (single)

Rest 30 Sec

Metabolic conditioning:               3 Rounds:

Run 1 Lap

20 Lunges (single count)

15 Pushups

40 Mountain climbers (single count)

 

Gym Update: Congrats to Jenna and Sarah for going up in their kettle bell swings. PR baby!!

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