Monthly Challenge
Daily Burpee Challenge
Pre WOD:
A, EMOM 4 min:
3 Muscle Snatch+3 Extra Deep Overhead Squats
40% of 1 RM
B, E2MOM for 12 min:(6 sets)
1 Squat Snatch
1 Hang Squat Snatch
1 High Hang Squat Snatch
3 Overhead Squat
Weight: 65% of 1 RM
WOD:
Partner Workout:
4 Rounds for time:
400 m Run
40 Lateral Burpees
30 DB Front Squats 2*22.5/15 kg (50/35 lbs)
20 Strict Handstand Push Ups to abmat
Target: 24-28 min
Cap: 36 min
Post WOD:
A, E3MOM for 9 min:
90 sec Amrap
20 GHD Sit Ups
Max Sec L Sit
* Can do multiple sets of L Sit to collect seconds (shortest hold=5 sec)
B, Stretching:
2/2 min Pigeon Stretch
2 min Pancake Stretch
2/2 min Couch Stretch
Pigeon: https://youtu.be/M4LAH6XgK9k
Pancake: https://youtu.be/8-H7DrngNV8
Couch: https://youtu.be/GjkMUlmVldo
