Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/26/19

February 25, 2019

Intermediate

Strength:

4 Rounds –

7 Seated dumbbell presses

7 Back squats

12 Resistance band internal rotations / side

Muscular Endurance:

5 Rounds –

Handstand x 20 sec

Weighted hip bridge hold x 25 sec

Hollow body x 30 sec

Metabolic Conditioning:

Three rounds for time –

25 Wall balls

20 Walking dumbbell lunges (10 / side)

20 Sit-ups

Beginner

Strength:

4 Rounds –

7 Seated dumbbell presses

7 Back squats

12 Resistance band internal rotations / side

Muscular Endurance:

5 Rounds –

Plyo-box pike x 15 sec

Hip bridge hold x 25 sec

Hollow body x 20 sec

Metabolic Conditioning:

Three rounds for time –

25 Wall balls

20 Split squats (10 / side)

30 Crunches

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