Friday August 8th

Monthly Challenge

Daily Core Workout

Pre WOD:

Front Squats:
4 sets*4 Rep Paused Front Squats 85%+

Pause= 4 sec pause in bottom

Build to todays heavy 4 rep

WOD:

Hotshots 19:
6 rounds for time of:
30 Air Squats
19 Power Cleans, 61/43 kg* 135/95 lbs
7 Strict Pull-ups
Run, 400 m

40 min Cap

* Might change to 60/45 because of availability to plates

Post WOD:

1 set of X sec Wall Sit

Start in control today and increase time by 5-15 sec each week