Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
Posterior Chain+Pull
E2MOM for 12 min:
1, 12 Good Morning RIR 2
2, 5 Weighted Supinated Pull Ups RIR 2
WOD:
A, EMOM 12 min:
1, 10 Front Squats 65%
2, 5 Strict (Deficit) Handstand Push Ups. (RIR 2)
3-4, Rest
B, EMOM 16 min for max reps:
1, Max Cal Erg
2, Max Thrusters 40/25 kg (90/55 lbs)
3, Max Power Snatches 40/25 kg (90/55 lbs)
4, Rest
Post WOD:
Legs+Arms Accessories
EMOM 10 min
1, 10-15 Barbell Biceps Curl (RIR 2)
2, 10-15 Left KB Leg Extension (RIR 2)
3, 10-15 Right KB Leg Extension (RIR 2)
4, 10-15 Skull Crushers (RIR 2)
5, rest
