Wednesday Desember 3rd

Monthly Challenge

Daily Step-Up Challenge

Pre WOD:

Strict Press (Light – Test Week)
3 sets x 8 reps 60%
Rest as needed between sets

WOD:

A, 1 RM Weighted Pull Ups

B, ”Jackie”
For time:
Row, 1000 m
50 Thrusters, 20/15 kg 45/35 lbs
30 Pull-ups

12 min Cap

Post WOD:

3 rounds:
10 Ankle Rocks/foot
30 sec Wrist Circles
1 min Table Front Rack Stretch
12 Banded Face Pulls
12 YTW Raises (light)

Rest as needed between rounds and movements