Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/3/19

June 02, 2019

Intermediate

Strength:

Complete
the following every 2 minutes for 10 minutes (5 sets):

5
Hang power snatches

Muscular Endurance:

3 Rounds –

12 Ring assisted pull-ups

Complete 2 sets of the following complex:

3 Kettlebell step-ups / side

2 Inchworm walkouts

2 High plank rows / side

Metabolic Conditioning:

Take 3 minutes to complete the following –

20 High knees / side

30 Frog jumps

Wall balls x AMAP

Rest 2 minutes and repeat for a total of 3 rounds

Beginner

Strength:

Complete
the following every 2 minutes for 10 minutes (5 sets):

5
One arm snatches / side

Muscular Endurance:

3 Rounds –

15 Banded lat push-downs

Complete 2 sets of the following complex:

3 Kettlebell step-ups / side

2 Inchworm walkouts

2 One arm rows / side

Metabolic Conditioning:

Take 3 minutes to complete the following –

15 High knees / side

20 Frog jumps

Wall balls x AMAP

Rest 2 minutes and repeat for a total of 3 rounds

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