WOD 12/07/21
FITNESS WOD 2RFT:
50 Swings, 40 Goblet squat, 30 Sit ups,
20 HR push ups, 10 Pull ups.
INTRO WOD 3RFT:
30 Swings, 20 alt.kb lunges, 30 Sit ups,
30 Climbers, 20 Ring Row.
WOD 09/01/23
FITNESS + INTRO WOD 8 Rounds For Time: 8 DB Push Press 8 American Kb Swings 8 cal.assault bike 8 air squats ACCESSORY WORK (optional) 1.) 3 sets of 12-15 DB real delts -rest 60"sec.b/w sets- 2.) 3 sets of 12-15 DB lateral raises -rest 60"sec.b/w sets-