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