WOD 08/11/21
FITNESS WOD 3RFT:
400m Run, 12 deadlift, 9 Hang power clean,
6 STOH, 8 deadlift, 6 Hang p. clean, 4 STOH.
INTRO WOD 3RFT:
300m Run, 15 Swings, 15 kb STOH, 15 kb sit ups.
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-