WOD 25/02/22
FITNESS + INTRO TEAM WOD
4 RNDS OF: 3' min. ON / 1' min. OFF
1. 500m Row max synch. squat
2. 30 cal. Bike max synch. box jumps
3. 30 HR push ups max synch. Burpees
4. 500m Run max synch. 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-