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WOD @THEBOX - 09. November


REGULAR


WU:

5min AMRAP

15min Bear Crawl

10 KB Swings (light)

10 Goblet Squats

10 Lunges w. KB


A:

Front Squats

Work up to todays 5RM (Tempo 32X1)


B:

6-9-12-15-18

C2B Pull Ups

HSPU

DB Squats (22.5/15kg)




METCON


WU:

Partner A: 500m row

Partner B: Wall Sit or Plank


Switch after 500m row


A:

10min AMRAP

5 MedBall Cleans

10 Pike Push Ups

15 Flutter Kicks

20 Shoulder Taps


B:

For Time

20 Burpees

30 Weighted Box Step Overs

40 Push Ups to Renegade Rows

50 Pull Ups

50 Band Pulls

40 Plate Jumps

30 Sit Ups

20 Burpees

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