485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/19/16

August 18, 2016

ZOE_0007_1Intermediate (6am / 6pm)

Strength:

Narrow parallel barbell row                   6 sets x 6 reps

Muscular Endurance:                                EMOM for 8 min:

6 Barbell thruster

Metabolic conditioning:                           3 Rounds:

1 Min Stations

Inverted rows

Kettlebell crossover

Squat thrust

Battle rope slams

Jacks

Beginner (7am / 5pm )

Strength:

Narrow parallel barbell row                   6 sets x 6 reps

Muscular Endurance:                                EMOM for 8 min:

6 Med ball thruster

Metabolic conditioning:                           2 Rounds:

1 Min Stations

Inverted rows

Kettlebell crossover

Squat thrust

Battle rope slams

Jacks

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