Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/4/17

December 03, 2017

 

Intermediate

Strength:

Weighted push-up

3 x 12

* Go light

Skill:

Spend 5 min working on high pulls

Muscular Endurance:

3 Rounds –

10 Step ups (5 / leg)

10 Supinated pull-ups

Metabolic Conditioning:

5 Rounds:

3 Minute AMRAP –

3 Gorilla burpees

6 Sit-ups

9 Kettlebell swings

Rest 2 minutes

Beginner

Strength:

Strict push-up

3 x 12

* Go light

Skill:

Spend 5 min working on high pulls

Muscular Endurance:

3 Rounds –

10 Step ups (5 / leg)

10 Supinated inverted rows

Metabolic Conditioning:

5 Rounds:

3 Minute AMRAP –

3 Gorilla burpees

6 Sit-ups

9 Kettlebell swings

Rest 2 minutes

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