Dew It Fitness » WOD 3/11/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/11/19

March 10, 2019

Intermediate

Strength:

Find your overhead strict press one-rep max!

Metabolic Conditioning:

8 Rounds –

10 Deadlifts

8 Hang power cleans

6 Pull-ups 

Rest for 2 minutes, then..

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Burpees

Station 2: Russian twists

Station 3: Jumping jacks

Beginner

Strength:

Find your overhead strict press five-rep max!

Metabolic Conditioning:

8 Rounds –

10 Kettlebell deadlifts

8 Kettlebell high pulls

6 Inverted rows 

Rest for 2 minutes, then..

Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Plyo-box Burpees

Station 2: Russian twists with feet anchored

Station 3: Jumping jacks

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