485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/28/17

August 27, 2017

 

Intermediate

Strength:

Supinated barbell row –

5 x 6 @ 55%

Muscular Endurance:

4 Rounds –

8 Pull-ups @ 2111

8 Front squats @ 2111

8 Diamond push-ups @2011

Metabolic Conditioning:

6 Rounds –

6 Thrusters (heavy)

12 Box jumps

18 Mountain climbers / side

Beginner

Strength:

Supinated barbell row –

5 x 8 @ 45%

Muscular Endurance:

4 Rounds –

8 Inverted rows @ 2111

8 Goblet squats @ 2111

8 Diamond push-ups @2011

Metabolic Conditioning:

6 Rounds –

6 Thrusters (heavy)

12 Box jumps

18 Mountain climbers / side

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