Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/27/18

December 26, 2018

Intermediate

Strength:

5 Rounds –

4 Floor presses

4 Barbell Rows

8 Sumo deadlifts

Muscular Endurance:

4 Rounds –

Hip bridge hold x 20 sec

Chair pose x 20 sec

Superman hold x 15 sec

Side plank x 25 sec / side

Metabolic Conditioning:

Complete 8 rounds for time –

5 Push-ups

10 Sit-ups

15 Squats

Every 90 sec complete 4 60-foot sprints

Beginner

Strength:

5 Rounds –

6 Floor presses

6 Barbell Rows

8 Sumo deadlifts

Muscular Endurance:

4 Rounds –

Hip bridge hold x 20 sec

Chair pose x 20 sec

Superman hold x 15 sec

Side plank x 25 sec / side

Metabolic Conditioning:

Complete 8 rounds for time –

4 Push-ups

8 Sit-ups

12 Squats

Every 90 sec complete 3 60-foot sprints

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