485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/2/17

August 01, 2017

 

Intermediate

Strength:

Front squat –

3 x 15 @ 35 – 45%

Muscular Endurance:

12 Minute AMRAP –

Farmer carry x 120 feet

3 Triple jumps

6 Hollow body rocks

Metabolic Conditioning:

12 Minute AMRAP –

6 Single leg burpees (3 / side)

15 Kettlebell swings

Beginner

Strength:

Goblet squat –

3 x 15

Muscular Endurance:

12 Minute AMRAP –

Farmer carry x 120 feet

9 Broad jumps

6 Hollow body rocks

Metabolic Conditioning:

12 Minute AMRAP –

6 Single leg burpees (3 / side)

15 Kettlebell swings

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