WOD @THEBOX - 01. September

REGULAR

WU:

400m Run

Then 3 Rounds

10 Dislocates

10 KB Swings

10 KB Push Press

10 Jumping Squats

A:

BTN Push Jerk (Snatch Grip) + OH Squat

Work up to todays max performing 1+1

B:

4 Rounds for Time

8 Dips

12 T2B

16 Box Jump Overs

20 DU / 60 SU

Cool-Down:

Hold each Position for 3 deep breaths

I. Couch Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

*Focus on calm breathing through nose and mouth

METCON

WU:

50 JJ

Then Junkyard Dog with a Partner

A:

15' AMRAP

15 Cal Row/Bike/Ski

10 Sandbag/Slam Balls/Atlas Balls over Shoulder

8 Med Ball Lunges

10 GTOH w. Plate

15 Jumping Squats

B:

For Time

60 Wall Balls

Then 3 Rounds:

15 Burpee Box Jumps

20 Alternating DB Snatch

25 KB Swings

Time Cap 20'

Cool-Down:

Hold each Position for 3 deep breaths

I. Couch Stretch L&R

II. Calf Stretch L&R

III. Cross Arm Stretch L&R

*Focus on calm breathing through nose and mouth