Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/14/18

February 13, 2018

 

Intermediate

Strength:

Front squat –

4 x 8 @ 40 – 50%

Muscular endurance:

4 Rounds –

6 Supine leg curls

Farmer carry x 120 ft

Side plank x 25 sec / side

Metabolic conditioning:

12 Min AMRAP –

5 Pull-ups

8 Box jumps

10 Wall balls

Beginner

Strength:

Goblet squat –

4 x 8

Muscular endurance:

4 Rounds –

6 Hip bridges

Farmer carry x 120 ft

Side plank x 20 sec / side

*Add weight to the hip bridges if needed

Metabolic conditioning:

12 Min AMRAP –

4 Inverted rows

6 Box jumps

8 Wall balls

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