My own upperbody wod
5 RFT
Blue band assist one legged pull ups x 6
HSPU progs knees on 12” box x 6
KTE attempts x 6
Good mornings @ 7kg x 6
Done in 11.35 Mins
Cash out:- 10 air squats to see how foot felt, it felt ok so did 10 front squats with empty 7kg bar all felt good
Went to walk downstairs after my wod to go stretch and my left quad went into a really strange spasm on the first step
I rubbed it and it went off and then it did it on the next step too - really strange 
- I think it was lack of hydration as I took my shake and more water stretched out and felt fine thank goodness!
5 RFT
Blue band assist one legged pull ups x 6
HSPU progs knees on 12” box x 6
KTE attempts x 6
Good mornings @ 7kg x 6
Done in 11.35 Mins
Cash out:- 10 air squats to see how foot felt, it felt ok so did 10 front squats with empty 7kg bar all felt good
Went to walk downstairs after my wod to go stretch and my left quad went into a really strange spasm on the first step
I rubbed it and it went off and then it did it on the next step too - really strange - I think it was lack of hydration as I took my shake and more water stretched out and felt fine thank goodness! 
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