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WOD @THEBOX - 11. August


REGULAR


WU:

5min AMRAP

30 SU

8 KB Swings

8 KB Push Press L&R

8 Goblet Lunges


A: Push Jerk

Work up to todays 5RM

B:

For Time

800m Run

150 DU / 450 SU

400m Run

50 Burpee Box Jumps Overs

200m Run

Time Cap: 25min


Cool-Down:

Hold for 3 Deep Breaths

I. Downward Facing Dog

II. Cobra Stretch

III. Crossbody Stretch L&R

IV. Piriformis Stretch L&R




METCON


WU:

Run 400m

Then 3 Rounds

10 KB Swings

8 Good Mornings w. KB

6 Squat Jumps


A:

Single Arm KB Complex


3 Romanian DL

3 Swings

3 Clean & Reverse Lunges

3 Push Press


Work up and perform the complex 4 times on both sides


B:

4 Rounds For Time

18 Box Jump Overs

15 Wall Balls

12 Heavy Russian KB Swings

9 Burpees

Time Cap: 16min


Cool-Down:

Hold for 3 Deep Breaths

I. Downward Facing Dog

II. Cobra Stretch

III. Crossbody Stretch L&R

IV. Piriformis Stretch L&R


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