485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/24/17

August 23, 2017

 

Intermediate

Strength:

Sumo deadlift –

5 x 5 @ 65%

Muscular Endurance:

4 Rounds –

6 Weighted decline pushups

8 Triceps pushdowns

12 Overhead lunges

Metabolic Conditioning:

30 Kettlebell swings, 10 sit-ups

20 Kettlebell swings, 20 sit-ups

10 Kettlebell swings, 30 sit-ups

Beginner

Strength:

Sumo deadlift –

5 x 5 @ 65%

Muscular Endurance:

4 Rounds –

6 Decline pushups

8 Triceps pushdowns

12 Overhead lunges

Metabolic Conditioning:

30 Kettlebell swings, 10 sit-ups

20 Kettlebell swings, 20 sit-ups

10 Kettlebell swings, 30 sit-ups

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