Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/14/17

December 13, 2017

 

Intermediate

Strength:

Hang clean –

6 x 4

Muscular Endurance:

5 Rounds –

Farmer carry x 120 ft

6 Oblique V-ups / side

6 Sumo deadlifts

Metabolic Conditioning:

8 Rounds –

8 Box jump overs

10 Wall balls

12 Wall climbers / side

Beginner

Strength:

Hang muscle clean –

6 x 4

Muscular Endurance:

5 Rounds –

Farmer carry x 120 ft

6 Oblique V-ups / side

6 Sumo deadlifts

Metabolic Conditioning:

8 Rounds –

8 Box jump overs

10 Wall balls

12 Mountain climbers / side

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