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