485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/28/17

September 27, 2017

 

Intermediate

Strength:

Power snatch from floor –

6 x 3

Metabolic Conditioning:

3 Rounds with battle ropes –

Alternating waves w/ squat x 20 sec

Hip toss x 20 sec

Stage coach w/ lateral lunge x 20 sec

Russian twist x 20 sec

Core:

6 Rounds –

Hanging L-hold x 10 Sec

Rest x 20 Sec

Beginner

Strength:

Hang muscle snatch –

6 x 4

Metabolic Conditioning:

3 Rounds with battle ropes –

Alternating waves w/ squat x 20 sec

Hip toss x 20 sec

Stage coach w/ lateral lunge x 20 sec

Russian twist x 20 sec

Core:

6 Rounds –

Hanging L-hold x 10 Sec

Rest x 20 Sec

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