Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/21/16

September 20, 2016

9.20.16

Intermediate

Strength:

Front squat – 1 Rep Max

Muscular Endurance:

EMOM for 10 Minutes

Odds – 3 Turkish get up left

Evens – 3 Turkish get up right

Metcon:

8 rounds –

50 foot sled push

50 foot kettlebell drag

Beginner 

Strength:

Back squat – 3 Rep Max

Muscular Endurance:

EMOM for 10 Minutes

Odds – 5 Half Turkish get up left

Evens – 5 Half Turkish get up right

Metcon:

8 rounds –

50 foot sled push

50 foot kettlebell drag

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