Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/22/19

April 21, 2019

Intermediate

Strength:

5 Rounds –

3 Deadlifts @ 80%

3 Floor presses @ 80%

Muscular Endurance:

4 Rounds –

8 One arm rows (left)

8 Good mornings

8 One arm rows (right)

Hanging kettlebell walk x 120 feet

Metabolic Conditioning:

10 Min AMRAP –

6 Pull-ups

8 Push-ups

8 Hang power cleans

Beginner

Strength:

5 Rounds –

5 Deadlifts

5 Floor presses

Muscular Endurance:

4 Rounds –

8 One arm rows (left)

8 Kettlebell good mornings

8 One arm rows (right)

Hanging kettlebell walk x 120 feet

Metabolic Conditioning:

10 Min AMRAP –

6 Inverted rows

8 Plyo-box push-ups

8 Kettlebell sumo deadlift high-pulls

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