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WOD @THEBOX - 11. Januar

REGULAR


WU:

3 Rounds

200m Row

10 KB Swings

10 KB Shoulder Press (5 each side)

10 Shoulder Taps


A:

Push Jerk

4x3 @moderate-heavy weight


w. 3sec pause in receiving position


B:

21-18-15-12-9-6-3

T2B

Front Rack Lunges (50/40)

Burpees o. Bar




METCON


WU:

500m Row

Then 2 Rounds

10 Plate Jumps

10 High Kness

10 Air Squats


A:

Weighted Pull Ups

Perform 5x6-8


Btw. Sets perform 5 Single DB Deadlifts


B:

5 Rounds

30 Cal Row

20 V-Ups

10 Single Arm Devil Press


C:

Tabata Dip Hold

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