Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/13/17

December 12, 2017

 

Intermediate

Strength:

Kettlebell lunge –

6 x 4 @ 35 – 40% of barbell lunge 1RM

Muscular Endurance:

4 Rounds –

6 Pull-ups

6 Goblet squats

Metabolic Conditioning:

21 – 15 – 9

Push-ups

Kettlebell swings

Sit-ups

Beginner

Strength:

Kettlebell lunge –

6 x 4

Muscular Endurance:

4 Rounds –

6 Pull-ups

6 Goblet squats

Metabolic Conditioning:

21 – 15 – 9

Push-ups

Kettlebell swings

Sit-ups

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