Dew It Fitness » WOD 12/8/17
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/8/17

December 07, 2017

 

Intermediate

Strength:

Deadlift –

3 x 12

* Go light

Skill:

Spend 5 min working on kipping

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

Metabolic Conditioning:

7 Rounds with a kettlebell –

5 Figure 8s

5 Cleans

5 Goblets squats

5 One arm swings

5 Around the worlds

*Complete each round without putting the kettlebell down

Beginner

Strength:

Deadlift –

3 x 12

* Go light

Skill:

Spend 5 min working on kipping

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

Metabolic Conditioning:

7 Rounds with a kettlebell –

5 Figure 8s

5 High pulls

5 Goblets squats

5 One arm swings

5 Around the worlds

*Complete each round without putting the kettlebell down.

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