WOD @THEBOX - 09. November

WEEKLY CHALLENGE

Fastest Time: 250m Row

REGULAR

WU: Amrap 6’ 2 Shuttle runs 10 Kong Squats 2 Shuttle Runs 5 Front Squats, 3 sec eccentric, 3 sec in bottom A:

Back Squat Work up to your working weight, then complete: 10 – 10 – 10 – 8 – 8 – 8 Add weight with each set

B: 21-15-9 DL (80/60) Box jumps Rest 3:00 and repeat Accessory

2 Rounds

10 Half Kneeling Landmine Press L&R

10 Landmine Twists

MetCon

WU:

Amrap 5’

10 Lunges

10 m Bear walk

10 KBS 

A:

Emom 8’

6 DB Lunges

4 DB Squats

B:

100 DU

21 Burpees

75 DU

15 Burpees

50 DU

9 Burpees

Rest 3 :00 and repeat from bottom up

CAP 16

C:

3 Rounds

400 m run

20 Boxjumps

10 Cluster (2 x 22.5/15)

5 Strict Pullups

CAP 20