That feeling when you remember all the things you have to do when you get home mid-WOD lol
Strength:
Alt. E1:30MOM X 6
5 Front Squats @ 75%
10 Light Dumbbell Box Step Ups
LeanFit:
Alt. E1:30MOM X 6
15/12 Assault Bike Calories
15 Goblet Squats + 10 Alt. Front Rack Lunges
WOD: Release The Kraken!
For time:
30/20 Assault Bike Calories
15 Overhead Squats (135/95)
10 Muscle Ups
30/20 Assault Bike Calories
-12 min cap-
*Coaches, stagger start your athletes today if you need to. Sub 600m run on last set of 30/20 AB calories ONLY if all bikes are taken!
FW: RWAN on OHS, sub front squats at (135/95), sub hardest pulling motion you can perform in 2-3 sets (BMU/C2B/Pull-ups)
LF: Sub single arm DB OH/double DB front squats, burpee pull-ups
Post-WOD Accessory:
4 sets of 10:
Toes to Bar/V-ups
Banded Tricep Extension
Shoulder Taps (against the wall or in plank). Keep hips as still as possible on these! Focus is quality.
