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WOD @THEBOX - 11. September


TEAM


Coach Alines Choice :)




METCON


WU:

Row 500 m slow pace

Rest

Row 500 m moderate pace

Rest

Row 500 m fast pace


A:

5 x Amrap 3‘

10 Burpees

15 Plate GTOH

20 Russian Twists


In remaining time:

I. Max. KB Swings

II. Max. DU/SU

III. Max. V-Ups

IV. Max. Box Jumps

V. Max. Cal. Row


1:00 Rest btw. Amraps


B:

400 m heavy Farmers Carry

Every time you stop 10 Jumping Squats


Cool-Down:

I. Piriformis Stretch L&R

II. Cross Arm Stretch L&R

III. Downward Facing Dog


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