485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/24/2016

August 23, 2016

Intermediate

Strength:     IMG_3425_1

**Deadlift 1RM if not yet completed**

Floor Press                                                   4 sets x 8 reps

Muscular Endurance:                                Three Rounds:

Dumbbell or barbell row x 6-8

Rest 45 sec

Single leg hip bridge x 8-10 / side

Rest 45 sec

Partner leg tosses x 20

Rest 45 sec

Metabolic conditioning:                           EMOM for 16 min

Odds – 30 sec L-sit

Evens – 8 Tall box jump

Beginner

Strength:

**Deadlift 3RM if not yet completed**

Floor Press                                                   4 sets x 10 reps

Muscular Endurance:                                Three Rounds:

Dumbbell or barbell row x 8-10

Rest 45 sec

Single leg hip bridge x 8-10 / side

Rest 45 sec

Partner leg tosses x 15

Rest 45 sec

Metabolic conditioning:                           EMOM for 16 min

Odds – 20 sec L-sit

Evens – 8 Step ups

 

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