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