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