WOD @THEBOX - 10. November
REGULAR
3 Rounds
50 Single Unders
5 Snatch DL
5 Snatch Pulls
5 Muscle Snatches
5 Power Snatch into OHS
A:
Snatch
l. Work up to a moderate - heavy 3 reps
ll. 6 x 3 reps
B:
For Time
30 C&J (60/40)
30 Snatches (60/40)
Every minute 4 Burpees o. Bar
Cap 20’
*Start with Burpees
Cool-Down:
I. Samson Stretch L&R
II. Downward Facing Dog
III. Cobra Stretch
IV. Cross Arm Stretch L&R
METCON
WU:
3 Rounds
30 JJ
20 Dislocates
10 Squats
A:
6' EMOM
1) 6 Burpees
2) 9 Jumping Squats
3) 12 Alternating DB Clean & Jerk
B:
30' AMRAP
100 DU / 200 SU
30 Sumo Deadlift High Pull (24/16)
20 Sit Ups
10 KB Snatch (24/16)
5 Dips
C:
3 x 8-10 Plate Front Raises
Cool-Down:
I. Samson Stretch L&R
II. Downward Facing Dog
III. Cobra Stretch
IV. Cross Arm Stretch L&R