Monthly Challenge
Daily Short Run Challenge
Pre WOD:
E2MOM for 12 min: (3 sets)
1, 14 GHD Hip Extension+10 sec Hold
2, 12 Bent Over Barbell Row RIR 2
WOD:
EMOM 12 min:
1, 10 Front Squats 72%
2, 5 Strict (Deficit) Handstand Push
Ups
3-4, Rest
13 min Amrep:
8 Rounds:
15 Air Squats
10 Push Ups
5 Pull Ups
—
Then:
Max Thrusters 40/25 kg (90/65 lbs)
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
