Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/16/18

February 15, 2018

 

Intermediate

Strength:

Hang squat clean –

5 x 5

Muscular endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 30 sec

Wall sit x 30 sec

Core:

3 Rounds –

12 Resistance band inverted sit-up

8 Resistance band twists / side

Metabolic conditioning:

14 Rounds –

Sprint x 15 sec

Rest x 45 sec

Beginner

Strength:

Hang muscle clean –

5 x 5

Muscular endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 30 sec

Wall sit x 30 sec

Core:

3 Rounds –

12 Resistance band inverted sit-up

8 Resistance band twists / side

Metabolic conditioning:

14 Rounds –

Sprint x 15 sec

Rest x 45 sec

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