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