Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/2/16

September 01, 2016

20160830_144845Intermediate

Strength:                                          4 x 8

Barbell Snatch

Muscular endurance:                    3 Rounds for time

10 Supinated pullups
20 Barbell thrusters
30 Kettlebell swings

Core:

12 Hollow body rock

10 Hip dips / side

Beginner  

Strength:                                          6 x 8

Sumo deadlift high pull

Muscular endurance:                    3 Rounds for time

10 Pronated inverted rows
15 Barbell or Dumbbell Thrusters
20 Kettlebell Swings

Core:

8 Hollow body rock

6 Hip dips / side

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