485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/22/17

August 21, 2017

 

Intermediate

Strength:

Clean –

2 x 5

2 x 4

2 x 3

Metabolic Conditioning:

30 Min AMRAP –

Forward sled march x 30 ft

Lateral sled drag x 30 ft / side

Obstacle push x 90 feet

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

Beginner

Strength:

Muscle clean –

2 x 7

2 x 6

2 x 5

Metabolic Conditioning:

30 Min AMRAP –

Forward sled march x 30 ft

Lateral sled drag x 30 ft / side

Obstacle push x 90 feet

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

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