Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/29/19

April 28, 2019

Intermediate

Strength:

Every 90 seconds for 5 rounds –

5 Front squats @ 22×1

5 Shoulder to overheads (use front squat weight)

5 Pull-up negatives

Muscular Endurance:

12 Turkish get-ups (6 / side)

Metabolic Conditioning:

6 Rounds –

8 Push-ups

10 Box jumps

12 Thrusters

Beginner

Strength:

Every 90 seconds for 5 rounds –

5 Goblet squats @ 22×1

5 Dumbbell presses

5 Ring assisted pull-up negatives

Muscular Endurance:

24 Half Turkish get-ups (12 / side)

Metabolic Conditioning:

6 Rounds –

6 Plyo-box push-ups

8 Box jumps

10 Dumbbell thrusters

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