WOD 01/02/23
FITNESS + INTRO TEAM WOD (OF3)
5 Rounds for time:
5 front squats
10 sit ups
15/12 cal/air bike
*waterfall on the bike
Round 1: 40/15
Round 2: 45/20
Round 3: 50/25
Round 4: 55/30
Round 5: 60/35
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-