Dew It Fitness WOD 12/21/16 - Dew It Fitness
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/21/16

December 20, 2016

IMG_20161220_125542

 

Intermediate

Strength:

Back squat –

1 Rep max

Muscular Endurance:

3 Rounds –

30 Sec handstand hold

15  Sec rest

30 Sec weighted plank

15  Sec rest

Metabolic conditioning:

10 Min AMRAP –

40 Jump rope

8 Squat thrusts

Beginner

Strength:

Back squat –

1 Rep max

Muscular Endurance:

3 Rounds –

25 Sec handstand hold

15  Sec rest

25 Sec plank

15  Sec rest

Metabolic conditioning:

10 Min AMRAP –

30 Jump rope

6 Squat thrusts

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text