Dew It Fitness » WOD 3/20/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/20/19

March 19, 2019

Intermediate

Strength:

Find your back squat one-rep or three-rep max!

Metabolic Conditioning:

Complete 5 Rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Burpees

Station 2: Box jumps

Station 3: Oblique climbers

Mobility:

Banded pull-up bar hip stretch x 2 minutes

Seated pidgeon stretch x 60 sec / side

Standing hip flexor stretch x 60 sec / side

Beginner

Strength:

Find your back squat three-rep or five-rep max!

Metabolic Conditioning:

Complete 5 Rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –

Station 1: Plyo-box burpees

Station 2: Box jumps on plates

Station 3: Oblique climbers on plyo-box

Mobility:

Banded pull-up bar hip stretch x 2 minutes

Seated pidgeon stretch x 60 sec / side

Standing hip flexor stretch x 60 sec / side

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