Dew It Fitness » WOD 9/12/6
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/12/6

September 11, 2016

Floor Press 8-9-16Intermediate

Strength:                                           5 x 2

Snatch Complex:

2 Snatch to bottom hold

2 Snatch balance

2 High hang snatch

Muscular Endurance                      4 Rounds:

*Buy in – 20 V-ups*

100 Meter farmer carry

20 Pushups

20 Star jumps

Core:                                                  3 Rounds (NFT)

15 Good mornings

10 Barbell rollouts

Beginner 

Strength:                                           5 Rounds

Snatch Complex:

5 High pull

5 Jerk balance

Muscular Endurance                      4 Rounds:

*Buy in – 20 Sit-ups*

100 Meter farmer carry

20 Pushups (modify as needed)

20 Jump Squats

Core:                                                  4 Rounds (NFT)

10 Good mornings

6 Barbell rollouts

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