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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

    Beats to Fuel You