Monthly Challenge
Daily Short Run Challenge
Pre WOD:
E2MOM for 18 min: (3 sets)
1, 15 GHD Hip Extension+10 sec Hold
2, 13 Bent Over Barbell Row RIR 2
3, 5 Strict Press RIR 2
WOD:
A, Front Squats:
3 sets*3+ Front Squats 88%
EMOM 16 min for max rep: (4 rounds)
1, Squat Clean Complex (1 SC+2FS)
2, Box Get Overs 48/40 inch
3, Burpee Pull Ups
4, Rest
Weight: 50/35 kg (110/80 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
