485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/15/17

September 14, 2017

 

Intermediate

Strength:

Front rack lunge –

6 x 4 @ 40 %

Muscular Endurance:

5 Rounds –

6 Pull-ups

6 Isometric presses / side

Metabolic Conditioning:

Death by… Burpees –

*Complete one burpee the first minute, two the second minute, three the third; continue adding one sprint each minute until you can no longer complete the required reps within the minute.

Beginner

Strength:

Goblet lunge –

6 x 4 @ 40 %

Muscular Endurance:

5 Rounds –

6 Wide inverted rows

6 Isometric presses / side

Metabolic Conditioning:

Death by… Burpees –

*Complete one burpee the first minute, two the second minute, three the third; continue adding one sprint each minute until you can no longer complete the required reps within the minute.

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