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 4 reps @ 75%
Rest 2 min
B. Pendlay Row
3 sets x 6 reps @ 70%
Rest 90 sec
WOD:
A, Back Squat:
3 set*3 rep
– Build from 82%
B, 3 sets:
4 min Amrap:
500/450 m Row
Max Rounds:
8 Wall Balls 9/6 kg (20/14 lbs)
8 Pull Ups
2 min rest 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
Increase Either Movement quality, resistance from band or reps from last week
