WOD 12/06/24
FITNESS + INTRO WOD
CONDITIONING
FOR TIME:
40-30-20-10
cal.Assault Bike
alt.DB Hang Power Clean
Box jumps
Wall balls
-rest 3'min.-
FOR TIME:
10-20-30-40
Wall balls
Box jumps
alt.DB Hang Power Clean
cal.Row/Ski
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-