Dew It Fitness » WOD 9/22/16
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/22/16

September 21, 2016

emilypushup

Intermediate

Strength:

One arm row – 6 x 5

Muscular Endurance:

Every 90 seconds for 18 Minutes (4x) –

6 Romanian deadlift (tempo 3011)

8 Wide ring row (tempo 2111)

8 L-seated dumbbell press (tempo 2111)

Metcon:

35 Kettlebell swing / 15 Squat thrust

25 Kettlebell swing / 25 Squat thrust

15 Kettlebell swing / 35 Squat thrust

Beginner 

Strength:

One arm row – 6 x 5

Muscular Endurance:

Every 90 seconds for 18 Minutes (4x) –

6 Romanian deadlift (tempo 3011)

8 Wide ring row (tempo 2111)

8 L-seated dumbbell press (tempo 2111)

Metcon:

20 Kettlebell swing / 10 Squat thrust

15 Kettlebell swing / 15 Squat thrust

10 Kettlebell swing / 20 Squat thrust

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