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WOD @THEBOX - 07. August


TEAM


Coach Alines Choice! :)



METCON


WU:

Amrap 5

200 m row

5 Pushups

10 Situps

5 Shoulder Press w. KB

A:

Emom 15

l. 12 Floor Press

ll. 12 Russian Twists

lll. 5-8 Chinups

B:

3 Rounds

35 DU/ 100 SU

35 DB Hang Squat Cleans (2 x 22.5/15)

35/ 28 cal row

CAP 15

C:

Amrap 10

KB Complex*

1 DL

1 Hang Power Snatch

1 Squat

1 Thruster

10 Jumps o. KB

10 Situps

*do one set per arm, than add 1 rep per movement in the next round


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


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