Monthly Challenge
Daily 15 min Squat Challenge
Pre WOD:
Snatch:
A, EMOM 5 min:
1 Muscle Snatch+2 Snatch Balance
Use 60% of 1 RM Muscle Snatch
B, E2MOM for 12 min:
1 Squat Snatch
1 Low Hang Squat Snatch
1 Hang Squat Snatch
Start at 65% and build up
WOD:
3 sets For time:
550/500 m Row
6 Box Step Overs 24/20 inch 1*22.5/15 kg (50/35 lbs)
12 Box Jump Overs 30/24 (step down) inch
24 Box Jump Overs (step down) 24/20 inch
800 m Run
Rest 3 min
Post WOD:
3 Rounds for quality:
6 Nordic Hamstring Curl
6 Reverse Nordic Curl
12/12 SL Leg Extension
