WOD @THEBOX - 01. November

WEEKLY CHALLENGE

Max. Handstand Hold (Rx Free Standing / Scaled against Wall)

HARDCORE

Warmup 500m row + wodprep

A:

11‘amrap 1 bear complex (70/50)

11 kbs (32/24)

20 du‘s

B: for time

150cal on any erg or 1500m run

100thruster 42.5/30

50 t2b

Partition as wanted

REGULAR

WU:

Tabata

High Knees

Jumping Lunges

A:

Bulgarian Split Squats

Work up to a heavy weight

Then perform 5x4 each Leg

B:

17min AMRAP

30 Wallballs (20/14)

30 GTOH (30/20)

100 DU / 300 SU

C:

Hammer Curls

3x 10-12