Dew It Fitness » WOD 9/7/16
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/7/16

September 06, 2016

Intermediate20160906_172653

Strength:                                          10 Min EMOM

Clean Progression

Min 1-7: 3 Squat cleans

Min 8-10: 5 Clean pulls

Metabolic conditioning:               4 Rounds for time

3 Rope climb

8 (1-arm) Thruster / arm

30 Squats

400 Meter zercher carry

Beginner  

Strength:                                          10 Min EMOM

Clean Progression

Min 1-7: 5 Barbell high pull

Min 8-10: 4 Hang power cleans

Metabolic conditioning:               3 Rounds for time

3 Rope climb (ground to standing)

8 (1-arm) Thruster / arm

20 Squats

400 Meter zercher carry

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