485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/31/16

August 30, 2016

20160830_145640Intermediate

Strength:                                          5,5/4,4/3,3

Box Squat

Muscular endurance:                    4 Rounds

250’ Farmer carry

30-45 Sec handstand hold

45 Sec plank

Rest 45 sec

Metcon:                                           EMOM for 15 Min

Min 1: 14 Sprints

Min 2: 16 Squat thrusts

Min 3: 35 Jumping jacks

Beginner  

Strength:                                          8,8/6,6/4,4

Box Squat

Muscular endurance:                    4 Rounds

250’ Farmer carry

30 Sec decline plank hold

30 Sec high plank

Rest 45 sec

Metcon:                                           EMOM for 15 Min

Min 1: 8 Sprints

Min 2: 12 Squat thrusts

Min 3: 20 Jumping jacks

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