Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/10/19

May 09, 2019

Intermediate

Strength:

4 Rounds –

Sled pull x 90 ft

5 Weighted push-ups

Backward sled pull x 90 ft

6 TRX split squats / side

Metabolic Conditioning:

Complete the following in teams of two for time with one
partner at each station –

Station 1: 140 Tomahawk slams, 140 Burpees

Station 2: Run x 250 meters

Partner A begins by completing tomahawk slams while partner B
completes a run. Once partner B returns from running, partners switch with
partner B completing tomahawk slams until partner A finishes running.  

Beginner

Strength:

4 Rounds –

Sled pull x 90 ft

5 Weighted push-ups

Backward sled pull x 90 ft

6 TRX split squats / side

Metabolic Conditioning:

Complete the following in teams of two for time with one
partner at each station –

Station 1: 140 Tomahawk slams, 140 Burpees

Station 2: Run x 250 meters

Partner A begins by completing tomahawk slams while partner B
completes a run. Once partner B returns from running, partners switch with
partner B completing tomahawk slams until partner A finishes running.  

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