Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/23/16

September 22, 2016

9-22

Intermediate

Strength:

Barbell snatch – 7 x 3

ME/ Metcon:

18 – 15 – 12 – 9 – 6 – 3

Thruster

Bar facing burpee

Metcon:

5 Rounds –

30 Sec plank

30 Sec rest

Beginner 

Strength:

Barbell muscle snatch – 7 x 3

ME/ Metcon:

18 – 15 – 12 – 9 – 6 – 3

Thruster

Bar facing burpee

Core:

5 Rounds –

20 Sec plank

30 Sec rest

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