Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Pre WOD:
E30 sec for 15 min:
1 High Hang Squat Snatch
50% + of 1 RM Snatch
– Focus on being fast under the bar
WOD:
Fitness Level Benchmark: (Long)
Whitten:
5 rounds for time of:
22 American Kettlebell Swings, 32/24 kg (70/53 lbs)
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 9/6 kg, 20/14 lbs
Cap 40 min
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
