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