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
4 sets x 3 reps @ 80%
Rest 2-3 min
B. Pendlay Row
4 sets x 5 reps @ 75%
Rest 2 min
WOD:
A, Front Squat:
3 set*3 Front Squat
Build from 82%
B, 4 sets:
2 min on/2 min off:
20/15 cal Row
Max Snatches 50/35 kg (110/75 lbs)
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
