WOD 19/10/21
FITNESS WOD 4 RFT:
15 Pull ups, 20 front rack lunges,
- rest 1'- 3 RFT:
15 Box jumps, 20 down ups
INTRO WOD FOR TIME:
1000m Row, 50 Wall ball, 500m Row, 35 wall ball,
250m Row, 20 Wall ball.
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-