Monthly Challenge
Daily 15 min Squat Challenge
Pre WOD:
Jerk Complex:
4 sets for max weight:
2 Push Jerk+2 Split Jerk
Start at 75% of Push Jerk and increase to todays heavy
WOD:
A, EMOM 12 min:(4 Rounds)
1, 5 (Weighted) Pull Up (RIR 1-2)
2, 30 sec Max Floor Press 2*22.5/15 kg
3, Rest
3 Rounds for max rep (18 min work)
3 min Amrap:
5 Burpee Pull Ups
10 DB Goblet Reverse Lunges 1*22.5/15 kg (50/35 lbs)
3 min Amrap:
Max Cal Row
– No rest in between Amraps
Post WOD:
3 rounds for quality:
12 Incline DB Chinese Row
10 Lu Raises
8/8 Seated DB External Rotation
