Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Pre WOD:
Clean & Jerk:
E2MOM for 12 min:
1 Clean Pull
2 Low Hang Power Clean
3 Push Jerk
Start at 70% of 1 RM Clean & Jerk and build up
WOD:
A, Fitness Level Benchmark(Light)
Fight Gone Bad:
EMOM 18 min:
1, Wall Balls 9/6 kg (20/14 lbs)
2, Sumo Deadlift High Pull 35/25 kg (75/55)
3, Box Jump 20 inch
4, Push Press 35/25 kg (75/55 lbs)
5, Row for Cal
6, Rest
B, Core Challenge:
E30 sec for 6 min:
1, 20 sec Hollow Hold
2, 20 sec Side Plank Left,
3 20 sec Side Plank Right
4, 20 sec Max V Ups
Post WOD:
E2MOM for 12 min: (3 sets)
1, 15 GHD Hip Extension+10 sec Hold at the topp
2, 15 GHD Sit Ups+30 sec GHD Hollow Hold
