Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/13/16

September 12, 2016

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Intermediate

Strength:                                               4 x 8

Deadlift

Muscular Endurance                         5 Rounds:

6 Pullups

10 Dips

Metcon:                                                  3 Rounds for max reps

40 sec work / 20 sec rest:

Jump Rope

Squat thrust

Wall ball

Russian twist (straight leg if poss)

Rest (full minute)

Beginner 

Strength:                                           5 x 10

Deadlift

Muscular Endurance                      5 Rounds:

6 Inverted rows

10 Dips

Core:                                                3 Rounds for max reps

30 sec work / 30 sec rest:

Jump Rope

Squat thrust

Wall ball

Russian twist (straight leg if poss)

Rest (full minute)

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