Dew It Fitness » WOD 6/14/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/14/19

June 13, 2019

Intermediate

Strength:

5 Sets –

5 One arm rows / side

12 Tire leg presses

10 Partner tire chest pushes

Metabolic Conditioning:

Complete 2 rounds of the following in teams of two for time with one partner working at a time –

Buy-in: Accumulate 4 minutes in the hollow body hold

4 Rounds –

60 Sledgehammer slams

60 Squat thrusts

60 Kettlebell swings

Sandbag run x 250 Meters

Cash-out: Accumulate 3 minutes in the hollow body hold

Beginner

Strength:

5 Sets –

5 One arm rows / side

12 Goblet squats

10 Med-ball chest passes

Metabolic Conditioning:

Complete 2 rounds of the following in teams of two for time with one partner working at a time –

Buy-in: Accumulate 3 minutes in the hollow body hold

4 Rounds –

40 Med ball slams

40 Squat thrusts

40 Kettlebell swings

Run x 250 Meters

Cash-out: Accumulate 2 minutes in the hollow body hold

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