Monthly Challenge
Daily 15 min Squat Challenge
Pre WOD:
Fitness Level Row Benchmark:
500 m Row for time
The reason for this is that we want to have a Complete Fitness Level in Beyond the whiteboard. You can put this on any day where you feel like you have more energy
WOD:
35 min Partner Amrap:
4 Lengths Burpee Broad Jump (6 m)
6 Lengths Farmers Carry DB Lunges 2*22.5/15 kg (6 m)
8 Lengths Farmers Carry 2*32/24 kg (6 m)
10 Shuttle Runs (2*6 m)
20 Toes to Bar
40/30 cal Erg
DB Weight: 1*22.5/15 kg (50/35 lbs)
KB Weight: 2*32/24 kg (70/52 lbs)
Post WOD:
30 DB Bench Press for time*
* Use a weight where you can get done within 3 sets
– Then increase reps by 2 each week
