485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/7/17

August 06, 2017

 

Intermediate

Strength:

Max lift make up –

Complete your one rep max for any lift that you were not able to complete during the previous two max lift days. The lifts are: squat, press, snatch, deadlift, jerk, clean. If you have completed all lifts, pick one and complete 5 sets of 5 reps.

Muscular Endurance:

EMOM for 8 minutes –

4 Turkish get ups (2 / side)

Metabolic Conditioning:

6 Rounds –

8 Burpees

8 Pull – ups

Beginner

Strength:

Max lift make up –

Complete your three rep max for any lift that you were not able to complete during the previous two max lift days. The lifts are: squat, press, snatch, deadlift, jerk, clean. If you have completed all lifts, pick one and complete 5 sets of 5 reps.

Muscular Endurance:

EMOM for 8 minutes –

6 Half Turkish get ups (3 / side)

Metabolic Conditioning:

6 Rounds –

8 Burpees

8 Inverted rows

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