Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Pre WOD:
EMOM 15 min:
1, 5 Strict Weighted Supinated Pull Up 75%
2, Rest
3, 10 DB Bench Press 65%
4, Rest
Adjust Weights to RIR 2
WOD:
A, Back Squat: 3 sets*5 Rep 75% /RIR 2
B, Fitness Level Benchmark: Heavy
For time:
15 Thrusters, 60/40 kg (135/95 lbs)
Run, 200 m
20 Thrusters, 40/30 kg (95/65 lbs)
Run, 400 m
30 Thrusters, 30/20 kg (65/45 lbs)
Run, 800 m
Cap 15 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
