WOD @THEBOX - 14. Januar

REGULAR

WU:

5min AMRAP

150m Row

15m Walking Lunges

15m Bear Crawl

A:

Warm up and prep for workout

B:

From 0:00 - 10:00:

Back Squat

Work up to todays 1RM

From 10:00 - 28:00

5/4 Rope Climbes

10m Burpees Braod Jumps

9 Thrusters (40/30)

4/3 Rope Climbes

10m Burpees Braod Jumps

15 Thrusters (40/30)

3/2 Rope Climbes

10m Burpees Braod Jumps

21 Thrusters (40/30)

*Rope Climbe Scale = Modified Rope Climb

METCON

WU:

300 SU

Each Time you stop = 5 Burpees

A:

Weighted Push Ups

3x8-12 Reps

Work up and perform 3x8-12 Reps

B:

For Time

25 Pull Ups

50 BB Box Step Overs

50 KB Swings

50 KB Clean and Press

50 KB Lunges

50 Sit Ups

25 Pull Ups