WOD @THEBOX - 10. November

WEEKLY CHALLENGE
Fastest Time: 250m Row
REGULAR
WU: 2 Rounds: 5 Clean Pulls 5 Muscle Cleans + Shoulder Press 5 Burpees 5 Thrusters 5 Squat Cleans + Jerk 5 Burpees
A:
CLEAN & JERK 1 RM Clean & Jerk For athletes working on technique: Clean & Jerk waves (add and reduce weight)
B: 4 Rounds: 30 Wallballs (20/14) 30 KB Snatches (24/16) 30 Burpees/ 400 m run CAP 24 Accessory
3 Rounds
10 Flies
10 Band Pull Aparts
10 Shoulder Openers
MetCon
WU:
2 Rounds
50 SU
10 DB Bent over row (5 L/ 5 R)
10 Airsquats
5 walkouts w. Pushup
A:
DB Bench Press
5 x 6
B:
Amrap 15
15 Squat Jumps
12 Pushups
9 TTB
C:
For Time
3 Rounds
12/ 10 cal Erg
6 DB Hang Power Cleans (2 x 22.5/15)
4 CTB
3 Rounds
8 Devils Press (2 x 22.5/ 15)
6 Pullups
4 Push Press (2 x 22.5/15)
CAP 16-18