485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/20/17

September 19, 2017

 

Intermediate

Strength:

One arm snatch –

Every 90 sec for 9 minutes:

5 One arm snatch / side

Core:

4 Rounds –

6 Barbell rollouts

10 Good mornings

Metabolic Conditioning:

3 Rounds –

Two arm lateral sled row x 50 feet

Backward drag to forward drag x 60 feet (30ft each)

Sled push x 90 feet (go light)

Beginner

Strength:

One arm snatch –

Every 90 sec for 9 minutes:

5 One arm snatch / side

Core:

4 Rounds –

6 Inchworm walkouts

10 Good mornings

Metabolic Conditioning:

3 Rounds –

Two arm lateral sled row x 50 feet

Backward drag to forward drag x 60 feet (30ft each)

Sled push x 90 feet (go light)

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