Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/12/19

April 11, 2019

Intermediate

Strength:

6 Rounds –

4 Weighted push-ups @ 21×2

4 Front squats @ 70 – 75%

Muscular Endurance:

4 Rounds –

Pull-up hold x 12 sec

Handstand x 20 sec

Chair pose x 20 sec

Metabolic Conditioning:

3 Rounds –

30 Burpees

20 Box jumps

20 Pull-ups

Beginner

Strength:

6 Rounds –

4 Strict push-ups @ 21×2

6 Goblet squats (heavy)

Muscular Endurance:

4 Rounds –

Inverted row hold x 12 sec

Plyo-box pike x 20 sec

Chair pose x 20 sec

Metabolic Conditioning:

5 Rounds –

8 Plyo-box burpees

20 Step-ups (10 / side)

12 Inverted rows

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