485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/22/17

September 21, 2017

 

Intermediate

Strength:

Deadlift –

4 x 10 @ 40%

Muscular Endurance:

4 Rounds –

8 Strict press @ 2111

8 Front squat @ 2111

8 Hollow body rocks

Metabolic Conditioning:

20 Minute AMRAP –

8 Tire flips

15 Flutter kicks / side

Rest 2 min

Beginner

Strength:

Deadlift –

4 x 10 @ 40%

Muscular Endurance:

4 Rounds –

8 Strict press @ 2111

8 Front squat @ 2111

8 Hollow body rocks

Metabolic Conditioning:

20 Minute AMRAP –

8 Tire flips

15 Flutter kicks / side

Rest 2 min

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text