Monthly Challenge

Daily Hang Challenge (Accumulate 3-7 min each day)

Pre WOD:

A, 5 sets*3 Power Snatch 65%

– Keep the weight light and focus on speed

WOD:

A, Test: 3 RM Back Squat

B, For time:
800 m Run
60 Box Jump Overs 24/20 inch
400 m Run
20 Box Jump Overs 24/20 inch

Cap 13 min

Post WOD:

2 Rounds for quality:
10 Y Raises
10 T Raises
10 W Raises
10 Cuban Rotation

Link: https://youtu.be/qqflao6MkM4

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