Dew It Fitness » WOD 1/10/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/10/19

January 09, 2019

Intermediate

Strength:

5 Rounds –

5 Front squats @ 2211

Muscular Endurance:

4 Rounds –

Farmer carry x 120 ft

6 Hollow body roll to supermans

6 Ring assisted pull-ups

Metabolic Conditioning:

Complete the following for time –

30 Med ball slams

90 Mountain climbers / side

20 Med ball slams

60 Mountain climbers / side

10 Med ball slams

30 Mountain climbers / side

Beginner

Strength:

5 Rounds –

5 Goblet squats @ 2211

Muscular Endurance:

4 Rounds –

Farmer carry x 120 ft

Hollow body hold x 25 sec

8 Inverted rows

Metabolic Conditioning:

Complete the following for time –

30 Med ball slams

60 Mountain climbers / side

20 Med ball slams

40 Mountain climbers / side

10 Med ball slams

20 Mountain climbers / side

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