Tuesday Desember 16th

Monthly Challenge

Daily Step-Up Challenge

Pre WOD:

Front Squat
4 sets x 5 reps @ 78% RIR 2-3
Rest 2-3 min

WOD:

EMOM 30 min:
1, 6.6 DB Snatches 22.5/15 kg (50/35 lbs)
2, 6.6 Wall Balls 9/6 kg (20/14 lbs)
3, 8.8 Box Jump Overs 24/20 inch
4, Max Cal Erg
5, Rest

6.6= 6 rep at sec 0 and 6 rep at sec 30 of each minute

Post WOD:

3 rounds:
10/10 Pallof Press
12 Dead Bugs (each side)
12 Bird Dogs (each side)
20 sec Side Plank (each side)

Rest as needed between rounds and movements