Dew It Fitness » WOD 3/14/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/14/19

March 13, 2019

Intermediate

Strength:

Find your barbell row one-rep max!

Muscular Endurance:

5 Rounds not for time –

3 Rope climbs

3 Squat cleans

5 Deadlifts

Metabolic Conditioning:

Complete 4 rounds of the following:

2 Min AMRAP –

8 Wall ball squat thrusts

Broad jump x 60 feet

*Rest 90 – 120 sec between AMRAP’s

Beginner

Strength:

Find your barbell row three-rep max!

Muscular Endurance:

5 Rounds not for time –

12 Resistance band lat push-downs

10 Russian kettlebell swings (heavy)

8 Kettlebell deadlifts (heavy)

Metabolic Conditioning:

Complete 4 rounds of the following:

2 Min AMRAP –

8 Wall balls

Bunny jump x 30 feet

Jog x 30 feet

*Rest 90 – 120 sec between AMRAP’s

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