WOD @THEBOX - 04. November

WEEKLY CHALLENGE
Max. Jumping Lunges in 2:00
REGULAR
WU: 3 Rounds: 10 Burpees o. Bar 10 Hang Cleans 10 Front Squats
A:
High Hang Cleans l. Work up to todays heavy double ll. Emom 6’ 30 DU 1 High Hang Clean @weight of l.
B: 3 Rounds: 500 m row 40 KBS (24/16) 20 Boxjumps 10 Hang Power Cleans (70/50)
Time Cap: 18min
ACCESSORY
Tabata
Back Extension Hold or Arch Hold
MetCon
WU:
2 Rounds
30 Mountain Climbers
10 Banded side walks
10 Glute Bridges
10 Airsquats
A:
5 x 5
DB Romanian DL
B:
18-15-12-9-6-3
Pullups
Box Stepovers (2 x 22.5/15)
Btw. Rounds 12/ 10 cal Erg
CAP 22
C:
Tabata Side Plank
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