Monthly Challenge
Daily Burpee Challenge
Pre WOD:
E3MOM for 18 min (6 sets)
3 Clean & Jerk
Weight: 70%
* Squat Clean & Split Jerk
* Restart each lift
WOD:
A, 5 Sets:
3 Thrusters
Rest 20 sec
3 High Box Jump
B, 16 min Amrap:
5/5 Front Rack Reverse Lunges 1*22.5/15 kg (50/35 lbs)
10 Box Jump Overs 30/24 inch
3 Bar Muscle Up/9 CTB Pull Up
5/5 Front Rack Reverse Lunges 1*22.5/15 kg (50/35 lbs)
20 Box Jump Overs 24/20 inch
12 Toes to Bar
– Rest 1 min
Post WOD:
2-3 Rounds for quality
45 sec Passive Hang
45 sec Table Front Rack Stretch
8/8 Seated External Rotation
– Rest as needed between movements and rounds
* Increase sec/Reps or movement quality from last week
Passive Hang: https://youtu.be/UfCUDQBF_qw
Table Front Rack Stretch: https://youtu.be/ifYeA6IFkQ8
Seated Ext Rotation: https://youtu.be/3fR6igG7SQk
