WOD @THEBOX - 06. September

REGULAR
WU:
400m Run
Then 2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Full Snatch
A:
Snatch
3 RM
B:
12min AMRAP
3, 6, 9, 12, 15…
Power Snatch (40/30)
OHS
Burpees o. Bar
C:
3x 5-8 Strict Pull Ups
Cool-Down:
Hold each Position for 3 deep breaths
I. Samson Stretch R
II. Samson Stretch L
III. Cross Arm Stretch L
IV. Cross Arm Stretch R
V. Childs Pose
*Focus on calm breathing through nose and mouth
METCON
WU:
50JJ
15m Bear Crawl
15m Inch Worm
15m Lunges
then
Row 500m, Partner in Plank
A:
2 DB Clean & Press
5x5
B:
22' AMRAP
Buy In: 100 Sit Ups
then
20 Air Squats
10 Box Jumps
20 Walking Lunges
10 Burpees
4 Stair Runs (down, up, down, up)
Cool-Down:
Hold each Position for 3 deep breaths
I. Samson Stretch R
II. Samson Stretch L
III. Cross Arm Stretch L
IV. Cross Arm Stretch R
V. Childs Pose
*Focus on calm breathing through nose and mouth