485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/18/17

September 17, 2017

 

Intermediate

Strength:

Split jerk –

Every 2 min for 10 min:

4 Split jerks / side

Muscular Endurance:

4 Rounds –

8 Supinated pull-ups

8 Supinated rows

Metabolic Conditioning:

3 Rounds –

Suicide sprints

30 feet, 60 feet, 90 feet

Sprint w/ backpedal

15 feet, 30 feet, 45 feet, 60 feet

Beginner

Strength:

Push jerk –

Every 2 min for 10 min:

8 Push jerks

Muscular Endurance:

4 Rounds –

8 Supinated Inverted rows

8 Supinated rows

Metabolic Conditioning:

3 Rounds –

Suicide sprints

30 feet, 60 feet, 90 feet

Sprint w/ backpedal

15 feet, 30 feet, 45 feet, 60 feet

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