Monday November 24th

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 Front Squat

B, For time:
60/45 Cal Erg
100 Line Facing Burpee

Cap 13 min

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