Don’t forget to hug your dog today:)
Strength:
Alt. E1:30MOM X 6
10 Strict Press at 50-55%
8 Strict Pull-ups, weighted if possible
LeanFit:
Alt. E1:30MOM X 6
9/7 Assault Bike Calories + 10 Bent Over Row
9/7 Assault Bike Calories + 15 Push Press
WOD: Dirty Duo
21-15-9
Sumo Deadlift High Pulls (115/75)
Lateral Burpee Over Bar
-10 min cap-
FW: RWAN
LF: Sub KB SDHP & burpee to 6” target
Post-WOD Accessory:
4 sets, 20 reps each:
GHD Sit-ups/Plate Press Sit-ups
Russian Twists
0:45s Plank
