WOD 07/09/21
FITNESS WOD FOR TIME:
400m Run
then, 2 rnds of: 20 Pull up, 20 Push ups, 20 H.sq.clean
finally, 400m Run.
INTRO WOD FOR TIME:
300m Run.
then, 2 rnds of: 20 Swings, 20 alt. db snatch, 20 rus.twists,
finally, 300m Run.
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-