Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/17/18

December 16, 2018

 

Intermediate

Strength:

5 Rounds –

6 Romanian deadlifts

6 Weighted push-ups

Muscular Endurance:

4 Rounds –

6 Barbell sit-ups

6 Barbell windshield wipers / side

Metabolic Conditioning:

Complete as many rounds and reps as possible in 12 minutes of –

14 Weighted step-ups (7 / side)

12 Dumbbell push presses

9 Burpees

Beginner

Strength:

5 Rounds –

8 Kettlebell Romanian deadlifts

6 Push-up negatives

Muscular Endurance:

4 Rounds –

6 Medicine ball sit-ups

6 Medicine ball windshield wipers / side

Metabolic Conditioning:

Complete as many rounds and reps as possible in 12 minutes of –

12 Weighted step-ups (6 / side)

10 Dumbbell push presses

6 Burpees

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