Monthly Challenge
Daily 15 min Squat Challenge
Pre WOD:
Front Squats:
4 set*5 Paused Front Squats
– 1 sec Pause in the bottom of the rep
Start at 75% and build to RIR 2
WOD:
A, EMOM 12 min:
1, 12 Bar Facing Burpees
2, Max Power Snatches 70%
3, Rest
B, 10 min Amrap:
8 Thrusters 40/25 kg (90/55 lbs)
4 Burpee Pull Ups
Post WOD:
Core Accessories:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
10 Sit Ups with plate
20 Table Top Sit Ups with plate
30 Russian Twists with plate
40 Flutter Kicks with plate
50 sec Plank Hold included 5/5 Plate Step Ups each arm
Rest 1 min between rounds
Adjust reps to what you can do in unbroken sets and increase each week
