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WOD @THEBOX - 04. Januar

REGULAR


WU:

100 SU

Then 2 Rounds

10 Bootstrappers

8 Shoulder Taps

6 KB Push Press L&R


A: Push Press

Work up to todays 3RM


w. a 5sec hold at the top on the last rep


B:

For Time

50-30-10

Alternating DB Snatch (22.5/17.5kg)

DB Box Step Overs (22.5/17.5kg)

Ball Slams


Cool Down:

5min easy Row




METCON


WU:

4min AMRAP

150m Row

10 Lunges

8 Push Ups to Pike


A:

Split Squats

4x10 each side @moderate - heavy weight


B:

25min EMOM

I. KB Swings

II. Russian Twists

III. GTOH w. Plate

IV. Burpee Box Jump Overs

V. Rest


Cool Down:

5min easy Row


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