485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/23/16

August 22, 2016

Plank Party!

Intermediate

Strength:

Deadlift                                                         1 RM

ME / Metcon:                                              Every 5 min for 25 Min (5x)

12 Back squats @ 65%

Complete squats in 2 sets

400 Meter run

Mobility:

Banded deep squat against wall

Super couch stretch

Bow position stretch

Beginner

Strength:

Deadlift                                                         3 RM

ME / Metcon:                                              Every 5 min for 25 Min (5x)

16 Back squats

Complete squats in 3-4 sets

400 Meter run

Mobility:

Banded deep squat against wall

Super couch stretch

Bow position stretch

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