485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/26/17

September 25, 2017

 

Intermediate

Strength:

7 Rounds –

3 Barbell rows

3 Pull – ups

*Add weight to the pull-ups if possible

Metabolic Conditioning:

½ Mile farmer carry

Every 75 seconds alternate between completing 20 jumping jacks and 5 lunges. Complete the jumping jacks during the 1st, 3rd, 5th, etc. and the lunges during the 2nd, 4th, 6th, etc.

Core:

3 Rounds –

12 V-ups

8 Hip dips / side

Beginner

Strength:

7 Rounds –

3 Barbell rows

3 Pull – ups

*Complete strict pull-ups if possible

Metabolic Conditioning:

½ Mile farmer carry

Every 75 seconds alternate between completing 20 jumping jacks and 5 lunges. Complete the jumping jacks during the 1st, 3rd, 5th, etc. and the lunges during the 2nd, 4th, 6th, etc.

Core:

3 Rounds –

12 V-ups

8 Hip dips / side

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