485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/22/16

August 21, 2016

Party Pic

Intermediate (6am / 6pm)

Strength:

Barbell Snatch                                            7 sets x 4 reps

Muscular Endurance:

8 minute AMRAP:

5 Burpees

5 Leg hops

Rest 3 min, Then:

8 minute AMRAP:

4 Assisted pistols / side

8 Good mornings

Core:                           4 Rounds:

 

30 Sec plank

30 Sec rest

Beginner (7am / 5pm )

Strength:

2-Arm high pull                                            7 sets x 4 reps

Muscular Endurance:

6 minute AMRAP:

5 Burpees

5 Leg hops

Rest 3 min, Then:

6 minute AMRAP:

8 Goblet squat

8 Good mornings

Core:                           4 Rounds:

30 sec plank

30 sec rest

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