Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Pre WOD:
Level 3: EMOM 10 min:
1, 10 meter Handstand Walk over Obstacle
2, X Ring Muscle Up
* X= Lowest Number in any round
Level 2: EMOM 10 min:
1, 10 meter Handstand Walk
2, X Ring Muscle Up
* X= Lowest Number in any round
Level 1: EMOM 10 min:
1, 3 Attempt Handstand Walk to Wall
2, 5 Ring/Box Dip
WOD:
A, 3 RM Front Squats
B, 11 min Amrap:
3 Thrusters 40/25 kg (95/55 lbs)
6 Front Squats 40/25 kg (95/55 lbs)
9 Push Jerk 40/25 kg (95/55 lbs)
12 Pull Ups
Post WOD:
2-3 Rounds for quality
12 Tate Press
12 Barbell Biceps Curl
12/12 SL KB Leg Extension
Tate Press: https://youtu.be/cdkSToNy4SQ
SL KB Leg Extension: https://youtu.be/eo2BB8sB7bI
