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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


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