485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/3/17

August 02, 2017

 

Intermediate

Strength:

Clean –

5 x 5 or 1RM

Metabolic Conditioning:

30 Min AMRAP –

Sled chest press x 20 ft

Backward sled march x 30 ft

Push sprint x 60 ft

Core:

3 Rounds –

8 Toe touches

6 Wipers / side

Beginner

Strength:

Muscle clean –

5 x 5 or 3RM

Metabolic Conditioning:

30 Min AMRAP –

Sled chest press x 20 ft

Backward sled march x 30 ft

Push sprint x 60 ft

Core:

3 Rounds –

8 Toe touches

6 Wipers / side

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