Dew It Fitness » WOD 12/11/17
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/11/17

December 10, 2017

 

Intermediate

Strength:

Hang power snatch –

6 x 4

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pullups

Core:

3 Rounds –

Russian twists x 20 sec

Rest 15 sec

V-ups  x 20 sec

Rest 15 sec

Windshield wipers x 20 sec

Rest 15 sec

Leg lifts x 20 sec

Rest 15 sec

Beginner

Strength:

Hang muscle snatch –

6 x 4

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Inverted rows

Core:

3 Rounds –

Russian twists x 20 sec

Rest 15 sec

V-ups  x 20 sec

Rest 15 sec

Windshield wipers x 20 sec

Rest 15 sec

Leg lifts x 20 sec

Rest 15 sec

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