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