Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/7/17

December 06, 2017

 

Intermediate

Strength:

One arm row –

3 x 10 / side

* Go light

Skill:

Spend 5 min working on high pulls

Muscular Endurance:

3 Rounds –

10 Barbell squats

10 Floor presses

6 Inchworm walkouts

Metabolic Conditioning:

Complete as many reps as possible in 8 min of:

One arm snatches

Beginner

Strength:

One arm row –

3 x 10 / side

* Go light

Skill:

Spend 5 min working on high pulls

Muscular Endurance:

3 Rounds –

10 Barbell squats

10 Floor presses

6 Inchworm walkouts

Metabolic Conditioning:

Complete as many reps as possible in 8 min of:

One arm snatches

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