WOD 09/12/21
FITNESS + INTRO WOD 2 RNDS:
20 OHS, 10 Pull ups (or 20 Ring Row)
3 RNDS:
15 Front squat, 15 HR push ups
4 RNDS:
10 Thrusters, 20 Ring or box dips
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-