485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/1/17

August 31, 2017

 

Intermediate

Strength:

Back squat –

2 x 5 @ 60%

2 x 4 @ 70%

2 x 3 @ 75 – 80%

Muscular Endurance:

4 Rounds –

6 Step-ups / side

6 One arm rows to hip / side

8 Good mornings

Metabolic Conditioning:

4 Rounds –

15 Wall balls

15 Squat thrusts

15 Sit-ups

Beginner

Back squat –

2 x 5 @ 60%

2 x 4 @ 70%

2 x 3 @ 75 – 80%

Muscular Endurance:

4 Rounds –

6 Step-ups / side

6 One arm rows to hip / side

8 Good mornings

Metabolic Conditioning:

4 Rounds –

15 Wall balls

15 Squat thrusts

15 Sit-ups

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