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WOD @THEBOX - 14. Oktober


Regular:

WU:

400m Run

Then 2 Rounds

15m Walking Lunges

12 Dislocates

9 Push Press w. BB

6 OH Squats w. BB

A:

OH Squats

Work up to 75-80%


Then perform 4x3

B:

For Time

Buy-In: 150 DU

40 Wall Balls (20/14)

30 Deadlifts (100/70kg)

20 T2B

10 Strict Pull Ups

20 T2B

30 Deadlifts (100/70kg)

40 Wall Balls (20/14)


Cool-Down:

5min easy Row



MetCon:


WU:

3 Rounds

200 m row

15 Dislocates

10 Squats

5 Burpees


A:

5x5 DB Shoulder Press


B:

20' AMRAP

4 Devil Press w. DB

6 Push Press w. DB

8 Ball Slams

10 T2B / V-Ups

12 Box Jumps


Cool-Down:

5min easy Row


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