WOD @THEBOX - 1. September

REGULAR
WU:
Tabata Warm Up
High Knees
KB Thrusters
A:
Front Squat
Work up to 80% of your 1RM
Then Perform 6x3
Btw. Sets:
10 Kipping Swings
5 Strict Pull Ups
B:
5 Rounds For Time
3 C2B Pull Ups
5 Dips
8 TTB
13 GTOH (50/40)
21 Box Jump Overs
METCON
WU:
Row accuracy
A:
Bulgarian Split Squats
Work up to a moderate-heavy weight
Then perform 5x5 each side
B:
25' AMRAP
30 Box Jump Overs
30 Chin Ups
30 V-Ups
30 KB Sumo DL HP
30 Mountain Climbers
C:
Tabata Shoulder Taps
WEIGHTLIFTING
WU:
3 Rounds
250m Row
15m Bear Crawl
10 Push Press w. BB
5 Squat Jumps
A:
Power Clean + Power Jerk
Work up to 70-75% of your 1RM
Then perform 5x 1+1