Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/30/19

April 29, 2019

Intermediate

Strength:

Every 90 seconds for 5 rounds –

4 Barbell snatches

Muscular Endurance:

4 Rounds –

6 Romanian deadlifts

6 One arm rows / side

4 Wall walks

Metabolic Conditioning:

40 Kettlebell swings / 40 High knees / side

30 Kettlebell swings / 30 High knees / side

20 Kettlebell swings / 20 High knees / side

Beginner

Strength:

Every 90 seconds for 5 rounds –

4 One arm snatches / side

Muscular Endurance:

4 Rounds –

8 Kettlebell deadlifts

6 One arm rows / side

4 Plyo-box pike walks

Metabolic Conditioning:

40 Kettlebell swings / 30 High knees / side

30 Kettlebell swings / 20 High knees / side

20 Kettlebell swings / 10 High knees / side

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