Monthly Challenge
Daily Nutrition:
Start the day strong with a palm full of protein and a handful of colorful fruits or vegetables.
Pre WOD:
A. Weighted Strict Pull Up
3 sets x 5 reps @ 70%
Rest 2 min
B. Pendlay Row
3 sets x 8 reps @ 65%
Rest 90 sec
WOD:
5 sets:
EMOM 4 min:
1, 45 sec: 10 Toes to Bar+Max Bar Facing Burpees
2, 45 sec: Max Cal Row
3, 45 sec: 4 Burpee Pull Ups+Hang Cleans 40/25 kg (95/55 lbs)
4, 45 sec: 2 Wall Walks+Max Double Unders
Rest 3 min in between sets
Post WOD:
3 rounds:
10 Banded Face Pulls
10 Banded Pull Aparts
10/10 High Elbow External Rotation
10/10 High Elbow Internal Rotation
Rest as needed
