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Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/18/2016

Intermediate (7am / 5pm) Strength: Front Squat                                      4 sets x 8 reps Muscular Endurance:                    4 Rounds: 10 High pull (single) 20 Straight legged Russian twist (single) Rest 30 Sec Metabolic conditioning:               4 Rounds: Run 1...
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WOD 8/17/16

Intermediate (6am / 6pm) Strength: Squat cleans                                                6 sets x 4 reps Muscular Endurance:                    10 min EMOM 8 American kettle bell swing 12 Dips Metabolic conditioning:               Karen 150 Wall ball   Beginner (7am /...
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Workout of the day- 8/16/16

Intermediate (7am / 5pm ) Strength: Overhead Press –                            5 sets x 5 reps Muscular Endurance:                    5 rounds for time 5 Deadlift 50 Jump Rope Metabolic Conditioning:               10 rounds for time 8 Atomic Situps 8 Toes to bar 8 Box jump...
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Workout of the day – 8/15/16

Intermediate (6am / 6pm) Strength: Barbell lunge –                                 5 sets x 3 reps / side Muscular Endurance: Renegade Row to T-                      4 sets x 5 reps / side Metabolic conditioning: 15 Min AMRAP – 5 Pullups 10 Sit-ups 15 Squats Beginner...
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