Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
A, Strict Press
4 sets x 6 reps @ 75%/RIR 3
Lift as fast as possible
B, 3 set*10 DB Push Press RIR 4-5
WOD:
A, Snatch:
6 set:
1 Hang Squat Snatch+
1 Low Hang Squat Snatch
1 sec Pause in Bottom Position
Weight: 65%+
B, Fitness Level Benchmark:
Ingrid:
10 rounds for time of:
3 Snatches, 61/43 kg 135/95 lbs
3 Burpees Over Bar
Cap 10 min
Post WOD:
3 rounds:
12 Banded Hip Thrusts
15 Banded Glute Bridges
10/10 Fire Hydrants
12 Frog Pumps
Rest as needed rounds and movements
