WOD 19/11/21
FITNESS + INTRO TEAM WOD (In teams of 2)
20 alt. rnds of: 9 jump squat
6 plate candelstick rolls
10 alt. rnds of: 6 pull up (INTRO → 12 ring row)
3 burpee to target
(✱ ONE ATHLETE WORK AT A TIME!)
finally, AMRAP 3: Partner 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-