Monthly Challenge
Daily Nutrition:
Start the day strong with a palm full of protein and a handful of colorful fruits or vegetables.
Pre WOD:
Plyo (Prep for todays Test)
3 set*10 lateral Jumps over Line
3 set*3 Seated Box Jump for max Height
WOD:
A, Test: 1 RM Back Squat
B, Fran
21-15-9 reps, for time of:
Thruster, 43/29 kg* 95/65 lbs
Pull-up
-cap 10 min
45/30 kg if you do not got small plates
C, Core Buy Out:
E30 sec for 6 min:
1, 20 sec Hollow Rock
2, 20 sec Superman
3, 20 sec V ups
4, 20 sec Gymnastic Swimming Breaststroke
Post WOD:
3 rounds:
10 DB Lateral Raise
10 DB Front Raise
10 Reverse Flyes
Light weight, strict
