485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/6/17

September 05, 2017

 

Intermediate

Strength:

Snatch complex:

6 rounds –

3 Hip bangs

3 High pulls

3 Muscle snatches

3 Power snatches

Metabolic Conditioning:

3 Rounds –

Backward March x 40 ft (Heavy)

Chest press x 20 ft

Sled push x 90 ft

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

Beginner

Strength:

Snatch complex:

6 Rounds –

5 Hip bangs

5 High pulls

5 Muscle snatches

Metabolic Conditioning:

3 Rounds –

Backward March x 40 ft (Heavy)

Chest press x 20 ft

Sled push x 90 ft

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

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