Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/22/19

March 21, 2019

Intermediate

Strength:

Find your one arm snatch one-rep or three-rep max!

Advanced complete
barbell snatch

Metabolic Conditioning:

Complete the following in teams of 2
with one partner working at a time –

100 Pull-ups

200 Walking lunges (100 / side)

300 Dumbbell thrusters

Partners complete 6 Burpees together
every 2 min 30 seconds.

*Reps are cumulative with your
partner. You may break up the reps however you like. For example, you might
complete 10 rounds of 10 pull-ups, 20 lunges, and 30 thrusters.

Beginner

Strength:

Find your one arm muscle snatch three-rep or five-rep max!

*You can further modify the muscle snatches
by completing high pulls

Metabolic Conditioning:

Complete the following in teams of 2
with one partner working at a time –

100 Inverted rows

140 Split squats (70 / side)

180 Med-ball thrusters

Partners complete 4 plyo-box Burpees
together every 2 min 30 seconds.

*Reps are cumulative with your
partner. You may break up the reps however you like. For example, you might
complete 10 rounds of 10 inverted rows, 14 split squats, and 18 thrusters.

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