Dew It Fitness » WOD 9/28/16
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/28/16

September 27, 2016

9-27

Intermediate

Strength:

Hang squat clean – 5 x 6

Muscular Endurance:

5 Rounds of –

15 Sec pullup hold

30 Sec handstand hold

Metcon:

6 Rounds –

80 Jump ropes

20 Med ball slams

10 Diamond push-ups

Beginner 

Strength:

Hang muscle clean – 5 x 6

Muscular Endurance:

5 Rounds of –

10 Sec pullup hold

30 Sec plyobox pike hold

Metcon:

6 Rounds –

50 Jump ropes

15 Med ball slams

6 Diamond push-ups

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