Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/17/19

April 16, 2019

Intermediate

Strength:

Every 90 seconds for 6 rounds –

Rounds 1 – 3: 4 One arm snatches / side

Rounds 4 – 6: 3 One arm snatches / side

6 Rounds –

2-3 Back squats @ 80%

3 Weighted push-ups

Metabolic Conditioning:

For max reps:

7 Minutes of burpee box jump-overs

Make sure you touch your chest and thighs to the ground each
rep.

Beginner

Strength:

Every 90 seconds for 6 rounds –

Rounds 1 – 3: 7 One arm snatches / side

Rounds 4 – 6: 5 One arm snatches / side

5 Rounds –

5 Back squats @ 60%

5 Push-up negatives

Metabolic Conditioning:

For max reps:

7 Minutes of burpee box step-overs

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