485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/21/17

August 20, 2017

 

Intermediate

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pullups

Metabolic Conditioning:

12 Minute AMRAP –

10 Deadlifts

40 Jumping jacks

Core:

4 Rounds –

10 Around the worlds (5 each way)

15 V-ups

20 Bicycles (10 / side)

Beginner

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Inverted rows

Metabolic Conditioning:

12 Minute AMRAP –

10 Kettlebell deadlifts

40 Jumping jacks

Core:

4 Rounds –

10 Around the worlds (5 each way)

15 V-ups

20 Bicycles (10 / side)

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