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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


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