WOD @THEBOX - 07. Januar

REGULAR

WU:

500m Row

Then 2 Round

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 OH Squats

A:

Snatch

Work up to todays max. Muscle Snatch

Once reached continue to max you Power Snatch

Then prep for Workout

B:

15min AMRAP

10m OH Lunges (40/30kg)

8 Bar Facing Burpees

10m Front Rack Lunges (40/30)

8 Strict T2B

METCON

WU:

3 Rounds

10 Cal Row

30 Mountain Climbers

10 Jumping Squats

30 shoulder Taps

A:

Bent Over Row w. BB/DB/KB

Work up to a moderate - heavy weight

Then perform 4x8 Reps

B:

18min AMRAP

In Teams of 2

2-4-6-8-10-12..

Synchronised Wall Balls

Synchronised Single DB Devil Press

C:

Tabata Row (Sprint)