Monthly Challenge
Daily Core Workout
Pre WOD:
4 sets*3 Rep Paused Front Squats 80%+
Pause= 3 sec pause in bottom
Build to todays heavy 4 rep
WOD:
A, Open 17.5
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders
Time cap: 20 mins
B, Finisher:
5 min Max Wall Sit
– Every break= 10 V Ups (then
continue)
Post WOD:
2-3 sets for quality:
15 GHD Hip Extensions
60 Sec Sandbag Bearhug Hold
* Increase Reps/Weight or movement quality from last week
GHD Hip Extension: https://youtu.be/DzifQpnShpE
Sandbag Hold: https://youtu.be/qyEKdJbhYEU
