Monthly Challenge

Daily Short Run Challenge

Pre WOD:

E2MOM for 12 min: (3 sets)
1, 12 GHD Hip Extension+10 sec Hold
2, 10 Bent Over Barbell Row RIR 2

WOD:

A, EMOM 12 min:
1, 10 Front Squats 69%
2, 5 Strict (Deficit) Handstand Push Ups
3-4, Rest

B, EMOM 15 min
6 Snatches 40/25 kg (110/80 lbs)
Max Lateral Burpees

Post WOD:

EMOM 8 min
1, 10-15 Left Arm DB Biceps Curl on GHD (RIR 2)
2, 50 sec Weighted Wall Squat
3, 10-15 Left Arm DB Biceps Curl on GHD (RIR 2)
4, Rest

– Increase reps for DB Bicep Curl each week