485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/8/17

August 07, 2017

 

Intermediate

Strength:

Supinated barbell row –

6 x 5 @ 65%

Muscular Endurance:

4 Rounds –

8 Romanian deadlifts

8 Dips

Metabolic Conditioning:

3 Rounds –

10 Front squats

15 Leg raises

400 Meter run

Beginner

Strength:

Supinated barbell row –

6 x 5

Muscular Endurance:

4 Rounds –

8 Romanian deadlifts

8 Plyo box dips

Metabolic Conditioning:

3 Rounds –

10 Goblet squats

15 Leg raises

400 Meter run

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