WOD @THEBOX - 03. November

REGULAR

WU:

250 m row

30 m Lunges (15m forward, 15m backwards)

15 Kipping Swings

15 Air Squats

15 Thrusters w. Barbell

A:

Front Squat

Work up to 55% quickly, then:

2 x 6 @55%

2 x 5 @65%

2 x 4 @75%

1 x 3 @85%

B:

4 Rds for Time

3 Bear Complex (60/40)

20 TTB

50 DU / 150SU

CAP 20'

Cool-Down:

I. Calf Stretch L&R

II. Piriformis Stretch L&R

III. Cross Arm Stretch L&R

METCON

WU:

100 SU

Then Prep for WOD

A:

Run 4 x 500m Row in teams of 2

Partner A Row

Partner B Flutter Kicks 20sec On / 10sec Off

B:

20' AMRAP in teams of 2

5 Synchronised Burpees

10 Synchronised DB Thrusters

15 Synchronised Pull Ups

20 Synchronised Weighted Lunges

25 Synchronised Russian Twists

Cool-Down:

I. Calf Stretch L&R

II. Piriformis Stretch L&R

III. Cross Arm Stretch L&R