WOD

"Hooked on a Feeling"

By Lance Mosley

6/11/20

Warm Up

3 rounds

1 minute easy assault bike
30 seconds Fast assault Bike
5 Low Bar Muscle Up transitions

-into workout prep-

2 rounds

12 calorie bike
2 bar muscle ups (or scale for workout)
1 burpee bar muscle up

WOD

For Time

21-15-9

Calorie Assault Bike

12-9-6

Bar Muscle Ups

*Female Calorie 16-12-8

- Rest 5:00 -

21-15-9

Calorie Assault Bike*

9-6-3

Burpee Bar Muscle Up

*Female Calorie 16-12-8

Accessory

3 sets

15 Goblet Squat
12 Windmills
30 Sec. Side Plank (R&L)