Monthly Challenge
Daily Burpee Challenge
Pre WOD:
A, E2MOM 16 min: (8 sets)
1 Squat Snatch
80%+ of 1 RM Snatch
– Build up to todays heavy
B, E3MOM for 6 min (2 sets)
1 Snatch Pull+2 Low Hang Snatch Pull
108%
WOD:
2 sets: (A-B-A-B)
A, 6 min Amrap (45/15)
4 DB Snatches 1*22.5/15 kg
8 DB Hang Clean 1*22.5/15 kg
10/8 Cal Erg
– Rest 2 min
B, 6 min Amrap (45/15)
4 Pull Ups
8 Push Ups
16 Air Squats
Rest 2 min
* DB: Alternate Arm Each round
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
