Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/14/19

May 13, 2019

Intermediate

Strength:

Work up to a heavy set of three deadlifts

Then,

3 Min AMRAP –

Deadlifts @ 65% of 3-rep max established in part 1 (above)

*You will complete as many deadlifts as possible in 3
minutes.

Muscular Endurance:

12 Min AMRAP –

4 Pull-ups

6 Push-ups

8 Box jumps

Metabolic Conditioning:

Complete the following for time –

100 One arm snatches (50 / side)

Beginner

Strength:

Work up to a heavy set of five deadlifts

Then,

3 Min AMRAP –

Kettlebell deadlifts

*You will complete as many kettlebell deadlifts as possible
in 3 minutes.

Muscular Endurance:

12 Min AMRAP –

4 Inverted rows

5 Push-ups

6 Box jumps

Metabolic Conditioning:

Complete the following for time –

80 One arm snatches (40 / side)

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