485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/8/17

September 07, 2017

 

Intermediate

Strength:

One arm row –

5 x 5 @ 30 %

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Handstand hold x 20 sec

Hollow body x 40 sec

Metabolic Conditioning:

4 Rounds –

10 One arm thruster / side

30 Mountain climbers

400 Meter run

Beginner

Strength:

One arm row –

5 x 5 @ 30 %

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Plyo box pike x 20 sec

Hollow body x 40 sec

Metabolic Conditioning:

3 Rounds –

10 One arm thruster / side

30 Mountain climbers

400 Meter run

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