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