WOD @THEBOX - 04. November

REGULAR
WU:
3 Rounds:
10 Shoulder openers
10 Kong squats w. Barbell
10 Shoulder press
10 High jumps w. Barbell
A:
High Hang Snatch
Work up to a 3 RM
B:
30-20-10
Burpee Box jumpovers
Thrusters
First Round 40/30
Second Round 55/40
Third Round 65/ 45
Cool-Down:
I. Coach Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
IV. Downward Facing Dog
METCON
WU:
2 Rounds
40 SU
15m Walking Lunges
20 Shoulder Taps
15m Sumo Walk
A:
Split Squat
Work up to a heavy weight
Then perform 4x12 L&R
B:
5 Rounds
Every 3min perform:
100 SU
8 Burpee Box Jump Overs
Max. Sit Ups
Rest 1min btw. Sets
Cool-Down:
I. Coach Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
IV. Downward Facing Dog