485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/30/16

August 29, 2016

GOPR0758_1471806178358_high8/30/15

Intermediate

Strength:                                          5 Sets

6 Squat clean

Muscular endurance:                    3 Rounds

8 Single leg deadlift / side

Rest 20 sec

12 Push press

Rest 20 sec

8 Weighted push-up

Rest 20 sec

Metcon:                                           6 Rounds for time

12 Superman

10 lunges / side

200 Meter run

 

Beginner  

Strength:                                          5 Sets

6 Med ball clean

Muscular endurance:                    3 Rounds

8 Single leg deadlift / side

Rest 20 sec

12 Press

Rest 20 sec

8 Push-up

Metcon:                                           5 Rounds for time

12 Superman

8 Split squats/ side

200 Meter run

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