485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/14/17

September 13, 2017

 

Intermediate

Strength:

Hang squat clean –

5 x 5

Metabolic Conditioning:

4 Rounds –

15 Kettlebell deadlifts

20 Wall balls

3 Bear crawls (60ft =1)

Core:

4 Rounds –

8 Barbell rollouts

12 Good mornings

Beginner

Strength:

Hang muscle clean –

5 x 5

Metabolic Conditioning:

3 Rounds –

15 Kettlebell deadlifts

20 Wall balls

3 Bear crawls (60ft =1)

Core:

4 Rounds –

8 Inchworm walkouts

12 Good mornings

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