WOD @THEBOX - 07. September

REGULAR
WU:
3 Rounds
30 DU / 60 SU
10 KB Swings
8 Goblet Squats
6 Lunges
A:
Front Squat
Work up to a moderate weight an perform
5x3 (3sec pause in bottom position)
B:
10-9-8-7.......1
1-2-3-4........10
Thrusters (40/30kg)
T2B
Cool-Down:
Hold each Position for 3 deep breaths
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth
METCON
WU:
Run 400m
Then 3 Rounds
5 Squats
3 Push Ups
1 Burpee
A:
3 Rounds
5 Scapula Pull Ups
5 Scapula Swings
5 Scapula Push Ups
then
Weighted Pull Up, 3RM
If you struggle with strict Pull Ups, work on your Pull Up strength
B:
3 Rounds for time
400m Run
20 Ball Slams
20 Box Jump Overs
20 Alternating KB Snatch
Cool-Down:
Hold each Position for 3 deep breaths
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth