485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/30/17

August 29, 2017

 

Intermediate

Strength:

Power clean –

2 x 5

2 x 4

2 x 3

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Overhead squat

Toes to bar

Rope climb

Leg hops

Bear crawl

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Beginner

Muscle clean –

2 x 5

2 x 4

2 x 3

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Overhead squat

Toes to bar

Rope climb

Leg hops

Bear crawl

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

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