485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/25/17

August 24, 2017

 

Intermediate

Strength:

One arm snatch –

7 x 3

Muscular Endurance:

4 Rounds –

6 Renegade rows / side (no push-up)

Broad jumps x 60 feet

Farmer carry x 120 feet

*Your goal is to complete the 60 feet in as few jumps as possible

Metabolic Conditioning:

4 Rounds –

Long skip x 45 feet

Backpedal x 45 feet

Sprint x 135 feet

3 Rounds –

Reverse suicide sprints

80 feet, 60 feet, 40 feet, 20 feet

Beginner

Strength:

One arm muscle snatch –

7 x 3

Muscular Endurance:

4 Rounds –

6 Renegade rows / side (no push-up)

Broad jumps x 60 feet

Farmer carry x 120 feet

*Your goal is to complete the 60 feet in as few jumps as possible

Metabolic Conditioning:

4 Rounds –

Long skip x 45 feet

Backpedal x 45 feet

Sprint x 135 feet

3 Rounds –

Reverse suicide sprints

80 feet, 60 feet, 40 feet, 20 feet

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