Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
Barbell Row
4 sets x 6 reps @ 80%
Rest 2 min
Chest Supported DB Row
3 sets x 12 reps
WOD:
A, Back Squat:
3 set*5 Back Squat
Weight: 75% of 1 RM Back Squat/RIR 2-3
B, Amrap 14 min:
5 Burpee Pull Ups
20 Alt SA DB Hang Clean & Jerk
10 Lateral Burpee Over DB
50 Double Unders
DB Weight: 22.5/15 kg (50/35 lbs)
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
