WOD @THEBOX - 15. Oktober

WEEKLY CHALLENGE
Max. Unbroken DU / SU
REGULAR
WU: 400 m row 20 KB Sumo DL High Pulls 15 Good mornings w. Barbell 10 Walkouts w. Pushup
A:
Back Squats 5 x 3 reps @70%
B: Every 5:00 x 5 25:00 25 Wallballs 20/ 15 cal Row 10 Burpees o. KB Score is the slowest round, try to get faster each round
ACCESSORY
Accumulate 30 Strict Pull Ups
WEIGHTLIFTING
WU:
Row 500m
Then 2 Rounds
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Full Snatch
A:
Snatch
Work up to 60% of your 1RM
Then Perform:
4 x 1 @60%
3 x 1 @70%
2 x 1 @80%
*Focus is to maintain good form and a stable transition
B:
Snatch Balance
Work up to todays 3 RM
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