WOD @THEBOX - 07. Oktober

Regular:

WU: 3 Rounds 250m Row 15m Lunges 15m Duck Walk 15m Bear Crawl 15m Frog Jumps A: Front Squats Work up to 80% of your 1RM Then perform: 6x3 (11X1) B: 8 Rounds 8 Hang Squat Snatches (95/65) 30 Double-Unders

Cool-Down:

5min easy Row

MetCon:

WU:

3 Rounds

15m Bear Crawl

15 light KB Swings

15m Crab Walk

15 Air Squats

A:

Partner AMRAP

3 Rounds (30min total work)

PARTNER 1 - 5' Rowing

PARTNER 2 - 5' Amrap:

4 Burpees

6 Push Ups

8 Reverse Lunges

10 KB Swings

12 Squats

Always switch after 5'

Team which rows the longest distance wins!!

B:

For Time

50 Sit Ups

50 Russian Twists

50 V-Ups

Cool-Down:

5min easy Row