Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/20/17

December 19, 2017

 

Intermediate

Strength:

One arm row –

4 x 8 @ 25%

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 30 sec

Wall sit x 30 sec

Wall plank x 30 sec

Metabolic Conditioning:

8 Rounds –

6 Burpees

12 Sit-ups

Beginner

Strength:

One arm row –

4 x 8 @ 25%

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Plyobox pike x 30 sec

Wall sit x 30 sec

Plank x 30 sec

Metabolic Conditioning:

8 Rounds –

4 Burpees

10 Sit-ups

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