WOD 06/28 | Arms & Abs
3x through (first time: 50 on 7 off, second time: 40 on 7 off, third time: 30 on 7 off)
Ropes
Slam to 10 jabs
Ripples
Plank waves (5 waves each arm)
Rings
Tricep extensions
Stir the pot
Bicep curls
dumbbells/benches
Sprint for PR (as long as you can) then recover
Hang clean and press
Alternating dumbbell bench press
Kettlebells
Windmills (right)
Windmills (left)
Reverse crunches holding a KB
Finisher: Coaches Choice