485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/19/17

September 18, 2017

 

Intermediate

Strength:

Turkish get up –

4 x 3 / side

Muscular Endurance:

4 Rounds –

10 Back squats

10 Floor presses

*Focus on performing perfect reps

Metabolic Conditioning:

30 – 20 – 10

Kettlebell swings

Box jump overs

Core:

Accumulate 3 min in the hollow body hold

Beginner

Strength:

Half turkish get up –

4 x 5 / side

Muscular Endurance:

4 Rounds –

10 Goblet squats

10 Floor presses

*Focus on performing perfect reps

Metabolic Conditioning:

30 – 20 – 10

Kettlebell swings

Box step overs

Core:

Accumulate 2 min in the hollow body hold

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