Dew It Fitness » WOD 12/19/17
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/19/17

December 18, 2017

 

Intermediate

Strength:

One arm snatch –

5 x 6

Muscular Endurance:

3 Rounds –

8 Pull-ups

5 Kettlebell lunges / side

Metabolic Conditioning:

6 Rounds –

Sprint 30 ft

Backpedal 30 ft

Sprint 30 ft

Lateral run 30 ft

Sprint 30 ft

Lateral shuffle 30 ft

6 Rounds –

Sprint 180 feet

Rest 40 sec

Beginner

Strength:

One arm snatch –

5 x 6

Muscular Endurance:

3 Rounds –

8 Inverted rows

5 Kettlebell lunges / side

Metabolic Conditioning:

6 Rounds –

Sprint 30 ft

Backpedal 30 ft

Sprint 30 ft

Lateral run 30 ft

Sprint 30 ft

Lateral shuffle 30 ft

6 Rounds –

Sprint 180 feet

Rest 40 sec

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