Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/11/19

February 10, 2019

Intermediate

Strength:

5 Rounds –

6 Romanian deadlifts

4 Weighted push-ups

Muscular Endurance:

4 Rounds –

8 Side bends (left side)

Suitcase carry x 120 ft (left side)

6 Kettlebell good mornings

8 Side bends (right side)

Suitcase carry x 120 ft (right side)

6 Kettlebell good mornings

Metabolic Conditioning:

8 Rounds –

6 Pull-ups

8 Goblet squats

8 Push-ups

12 Squat thrusts

Beginner

Strength:

5 Rounds –

8 Kettlebell Romanian deadlifts

5 Push-up negatives

Muscular Endurance:

3 Rounds –

8 Side bends (left side)

Suitcase carry x 120 ft (left side)

6 Kettlebell good mornings

8 Side bends (right side)

Suitcase carry x 120 ft (right side)

6 Kettlebell good mornings

Metabolic Conditioning:

6 Rounds –

6 Inverted rows

10 Air squats

8 Push-ups from the knees

8 Squat thrusts

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