Those attacking Wodapalooza wods, see above.
If not entered and signed for for wodapalooza and continuing on with your de load week, simple spend 20-40 min today on aerobic recorded and mobility / recovery.
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Some assistance work (athlete specific)
Threw some random things together today
A- ohs 5sec down 5sec in hole worked up to 225 with 20#jumps starting with bar
B- accessory work
C- 15 minute emotm
1-5 tng snatch 135
2- 10 oh lunges 135
3- 5 strict hspu + 5 kipping
D- running repeats 400×8 1-1 rest
E- wedding coming up 3 hour AMRAP finger food
Nothing but protein for finger food
Wod 1: hit 90kg
Missed 95 from below the knee.
Metcon: 2 reps at 195
A. 12 minutes stair running
B. Block (at knee) power clean singles up to 230#
C.amrap 15
1- 30 DU
2- 60′ sled pull
3- 60′ sled push
Started sled weight at 315#, added 45# each round ending with 495#