WOD 01/03/23
FITNESS + INTRO WOD
EMOM 30:
0-2) 500/400m Row
3) *pull option
4) 3 front squat
5) REST
from 30:00-35:00 Max distance farmer carry
*pull options:
1)Rope climb
2)8-10 pull ups
3)15 ring row
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-