Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/4/19

January 03, 2019

Intermediate

Strength:

Complete the following every 90 seconds for 7 rounds –

Rounds 1 – 2: 5 One arm snatches / side

Rounds 3 – 5: 4 One arm snatches / side

Rounds 6 – 7: 3 One arm snatches / side

Metabolic Conditioning:

Complete the following with a partner for time –

120 Pull-ups, [chair pose]

200 Wall balls [hollow body]

300 Lunges (150 / side) [bar hang]

*One partner works at a time, the other partner must be in
the designated active rest position [shown in brackets]. Reps are cumulative
with your partner.

Mobility:

Shoulder push-back hold x 90 sec / side

Hip flexor stretch x 90 / side

Beginner

Strength:

Complete the following every 90 seconds for 7 rounds –

Rounds 1 – 2: 6 One arm muscle snatches / side

Rounds 3 – 5: 5 One arm muscle snatches / side

Rounds 6 – 7: 4 One arm muscle snatches / side

Metabolic Conditioning:

Complete the following with a partner for time –

100 Inverted rows [chair pose]

120 Wall balls [hollow body]

200 Split squats (100 / side) [bar hang]

*One partner works at a time, the other partner must be in
the designated active rest position [shown in brackets]. Reps are cumulative
with your partner.

Mobility:

Shoulder push-back hold x 90 sec / side

Hip flexor stretch x 90 / side

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