Dew It Fitness » WOD 1/31/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/31/19

January 30, 2019

Intermediate

Strength:

5 Rounds –

5 Squats

6 Supinated inverted rows

7 Barbell rows

8 Supine med ball leg curls

Metabolic Conditioning:

Complete 4 rounds of the following working for 45 seconds at each station with 10 seconds rest between stations – 

Station 1: Wall balls

Station 2: Landmine tight twists

Station 3: Leg hops

Station 4: High knees

Beginner

Strength:

5 Rounds –

8 Goblet squats

8 Supinated inverted rows

8 Barbell rows

8 TRX hip bridges

Metabolic Conditioning:

Complete 4 rounds of the following working for 45 seconds at each station with 10 seconds rest between stations – 

Station 1: Wall balls

Station 2: Medicine ball chops

Station 3: Inchworm walk-ins

Station 4: High knees or march

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