WOD 10/01/24
FITNESS + INTRO WOD
STRENGTH & CONDITIONING
5 Rounds:
min.1) 15/12 cal.air bike
min.2) 15 SDHP's
min.3) 50 double unders
min.4) 200m row
min.5) 12-18 db box step ups
min.6) MAX sit ups
min.7) REST
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-