485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/12/17

September 11, 2017

 

Intermediate

Strength:

Romanian deadlift –

6 x 4 @ 60 %

Muscular Endurance:

4 Rounds –

8 Barbell rows

8 Push press

*Focus on performing perfect reps

Metabolic Conditioning:

5 Rounds –

60 Meter sprint

Rest 90 sec

100 Meter sprint

Rest 120 sec

Beginner

Strength:

Romanian kettlebell deadlift –

6 x 6

Muscular Endurance:

4 Rounds –

8 Barbell rows

8 Push press

*Focus on performing perfect reps

Metabolic Conditioning:

5 Rounds –

60 Meter sprint

Rest 90 sec

100 Meter sprint

Rest 120 sec

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