WOD 02/07/24
FITNESS + INTRO WOD
TEAM of 2:
10 Rounds (5 each)
15 cal.Assault Bike
10 DB bench press
5 strict pull ups
*time cap.22'min.
OPTIONAL GRIP WORK
4 Rounds for Quality:
1'min.Pinch plates hold
10 plate deficit push 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-