Monthly Challenge
Daily 15 min Squat Challenge
Pre WOD:
Overhead Squats:
5 sets*4 Overhead Squats 78%
WOD:
2 Rounds: (R1=8 min, R2=4 min)
8.4 min: (45 sec on/15 sec off)
8 Alt Dumbbell Snatches 1*22.5/15 kg (50/35 lbs)
8 Toes to Bar
6 Burpee Box jump Overs 24/20 inch
– Rest 3 min
8.4 min: (45 sec on/15 sec off)
12/9 Cal Erg
4/4 Dumbbell Push Jerk 1*22.5/15 kg (50/35 lbs)
6 Box Jump Overs 24/20 inch
– Rest 3 min
Post WOD:
3 Rounds for quality:
6 Nordic Hamstring Curl
6 Reverse Nordic Curl
12/12 SL Leg Extension
