Monthly Challenge
Daily Nutrition:
Start the day strong with a palm full of protein and a handful of colorful fruits or vegetables.
Pre WOD:
Gymnastics – Strength
Level 3:
EMOM 15 min:
Min 1: 3-5 (Weighted) Strict Chest to Bar RIR 2
Min 2: 5-8 (Weighted) Ring Dips RIR 2
Min 3: Rest
Level 2:
EMOM 15 min:
Min 1: 3-5 Strict Pull Up RIR 2
Min 2: 5-8 Ring Dips/Box Dips RIR 2
Min 3: Rest
Level 1:
EMOM 15 min:
Min 1: 3-5 Partner Assisted Strict Pull Up RIR 2
Min 2: 5-8 Ring Push Ups RIR 2
Min 3: Rest
WOD:
A, Back Squat:
3 sets*2 rep
Build from 75% to RIR 2-3
B, 13 min Amrap:
3 Power Snatch 50/35 kg (110/75 lbs)
6 Back Squat 50/35 kg (110/75 lbs)
9 HR Push Ups
Rest 30 sec between rounds
Post WOD:
3 rounds:
10 DB Lateral Raise
10 DB Front Raise
10 Reverse Flyes
Light weight, strict
