WOD 27/12/21
FITNESS WOD FOR TIME:
21- 15- 9 cal. Bike, thrusters
15- 12- 9 cal. Row, Hang squat clean
12- 9- 6 Burpee over bar, OHS
INTRO WOD FOR TIME:
"Ladder" 10, 9, 8.... db thrusters
6 burpee over dbs
12 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-