WOD @THEBOX - 03. Juni

REGULAR
WU:
Amrap 6’
200 m Row
5 Kong Squats
3 Chin ups
20 sec bottom of FS hold
A:
Front Squat
Work up to a moderate 4 Reps at tempo 53x1
Then complete:
4 x 4 B:
21-15-9
Sumo DL High Pulls (50/35)
Hang Squat Cleans
CAP 7’
Rest 2’
9-12-15
OHS (40/30)
Strict Pullups
CAP 7’
METCON
WU:
Amrap 6’
10 cal row/ bike/ ski
5 Squat Jumps
10 KBS
5 Plank to Pushup
A:
Emom 14’
l. 6 DB Lunges + 5 DB Squats
ll. 6 KB Sumo DL High Pulls + 5 KB Goblet Box Stepups
B:
Every 5:00 x 5
56 DU
14 CTB/ Pullups
12 DB Thrusters (2 x 22.5/ 15)
10 Pogo jump Burpees