485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/29/16

August 28, 2016

IMAG0395_1Intermediate

Strength:                                          6 Sets

Kettlebell snatch technique         2 / Side

Kettlebell high pull                         3 / Side

Muscular endurance:                    5 Rounds

5 Pullups

8 Dips

Metcon:                                           Tabata

Jump squat

Mountain climber

Kettlebell swing

Jump rope

Beginner  

Strength:                                          4 Sets

Dumbbell snatch technique        2 / Side

Dumbbell high pull                                    5 / Side

Muscular endurance:                    5 Rounds

7 Inverted row

7 Dips

Metcon:                                           Tabata

Bodyweight squat

Mountain climber

Kettlebell swing

Jump rope

 

 

 

**Gym Update – Ask Paul or Deanna to set up auto-pay with your checking account or debit/credit card number for September payments. **

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