WOD @THEBOX - 11. Oktober

Regular:
WU:
3 Rounds
40 Mountain Climbers
30 Jumping Jacks
20 KB Swings
10 Push Press w. KB
Then Stretch and Prep for Snatch
A:
Hang Power Snatch + Squat Snatch
Work up to todays max
performing 2 + 1
B:
5 Rounds for Time
5 Man Makers (22.5/12.5)
10 DB Snatch (22.5/12.5)
15 Squats w. 1 DB
*15min Cap
C:
3x8-12 Skull Crushers
Cool-Down:
Easy 5min on any Erg (Ski, Bike, Row)
MetCon
WU:
2 Rounds
50 SU
40 Mountain Climbers
30 Jumping Jacks
20 KB Swings
10 Push Press w. KB
A:
15min EMOM
I. 45sec Mountain Climbers
II. 45sec Box Jump Overs
III. 45sec KB Swings
IV. 45sec Russian Twists
V. Rest
B:
25min AMRAP
12 alt. Jumping Lunges
9 Burpee High Jumps (To Pull Up Bar)
6 Strict T2B / V- Ups
Cool-Down:
Easy 5min on any Erg (Ski, Bike, Row)