485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/25/16

August 24, 2016

IntermediateIMAG0221

Strength:

Push jerk progression

Push Jerk                                                       8 x 2

Muscular Endurance:                                EMOM for 14 min

3 Turkish get up

Metabolic conditioning:                           8 Rounds:

10 Toes to bar

10 Wall ball

Beginner

Strength:

Push press technique

Push press                                                    6 x 5

Muscular Endurance:                                EMOM for 14 min

3 One half Turkish get up

Metabolic conditioning:                           10 Rounds:

6 Knees to bar

6 Wall ball

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