WOD @THEBOX - 02. November

REGULAR
WU:
Amrap 5’
5 DL
5 Muscle Cleans
5 Thrusters
5 Split Jerks
A:
Clean Complex
2 Power Clean
1 Cluster
1 Split Jerk
Work up to todays max.
B:
Amrap 7’
12 KB Swings
8 KB Snatch
4 HSPU
5min Rest
1k Row
Cool-Down:
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
IV. Cobra Stretch
METCON
100 Mountain Climbers
Then 2 Rounds
15 m Bear Crawl
15 Good Mornings
A:
Superset
3 Rounds
8-10 Seated Shoulder Press
8-10 Triceps Kick Backs
B:
20' EMOM
1) 45" Bar hang
2) 15 Burpees
3) 45" Wall sit
4) 20 KB Swings
5) 45" Plank
6) 15 Wall Balls (20/14)
7) 45" Hollow Hold
8) 20 Push Ups
9) 45" Bottom of (Goblet) Squat
10) 15 Ball Slams
Cool-Down:
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
IV. Cobra Stretch