WOD @THEBOX - 12. November

WEEKLY CHALLENGE
Fastest Time: 250m Row
REGULAR
WU: 100 Jumping Jacks 15 Airsquats 15 m Lunges forward 15 m Duckwalk 15 m Lunges backward 15 jumping Squats
A:
Front Squats 5 x 3
B: Amrap 18’ 2 Man Makers (2 x 22.5/15) 4 STOH (65/ 45) 6 Burpee Boxjumpovers 8 Russian Twists (1 x 22.5/ 15)
ACCESSORY
Accumulate:
50 Ring Rows
50 Strict HSPU
METCON
WU:
3 Rounds
10 KB SDLHP
10 Goblet Squats
10 Push Press (L&R)
A:
Turkish Get Ups
Work up to your 1RM (L&R
Performing the movement with a 3sec pause in every position
B:
18min AMRAP
2-2-2-4-4-4-6-6-6-8-8-8....
MedBall Cleans (20/14)
Burpee Box Jump Overs (Hand Release)
Alternating V-Ups
C:
Tabata 3/4 Squats
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