Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/19/19

April 18, 2019

Intermediate

Strength:

5 Rounds –

5 Deadlifts @70%

5 Push jerks @ 70%

Metabolic Conditioning:

100 Jumping jacks

100 Russian twists (50 / side)

80 Frog jumps

80 High knees (40 / side)

60 Kettlebell swings

50 Squat thrusts

40 Wall balls

30 Frog jumps

20 Kettlebell crossovers (10 / side)

10 Body busters

Beginner

Strength:

4 Rounds –

8 Deadlifts

8 Dumbbell push presses

Metabolic Conditioning:

80 Jumping jacks

60 Russian twists (50 / side)

60 Frog jumps

50 High knees (25 / side)

40 Kettlebell swings

20 Squat thrusts

20 Wall balls

20 Frog jumps

20 Kettlebell crossovers (10 / side)

10 Body busters

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