Strength:
Alt. EMOM X 8
5 Strict Press @ 75%
8 Ring Rows/Bent Over Row
LeanFit:
AMRAP 8
300/250m Row
20 Ball Slams
15 D-ball Over Shoulder
WOD: Up Up & Away
AMRAP 12
400m Run
15 Handstand Push-ups
2 Rope Climbs (15’)
FW: Sub dual DB push press & 8 pull-ups + 8 t2b for rope climbs
LF: Sub 16 plate g2oh
Post-WOD Accessory:
3 sets of 10
Front Raises
Lateral Raises
Curls
