WOD @THEBOX - 15. September

REGULAR
WU:
5min AMRAP
30 Mountain Climbers
20 Walking Lunges
10 Air Squats
Then general FS prep
A: Front Squat
Work up to todays 5RM
B:
21-18-15-12-9
Push Ups
KB Swings
Weighted Sit Ups
C:
3x Bent Over Row
Cool-Down:
Easy 400m Run
METCON
WU:
5min AMRAP
30 SU
15m Bear Crawl
5 Burpees
A:
KB Complex
5 SDLHP
5 KB Swings
5 Goblet Squats
5 KB Snatch L&R
Work up and perform the complex 3 times
B:
24' AMRAP
Buy In 400m run w. weight plate
10 Wall Balls
5 Pull Ups or Ring Rows
10 Cal Row / Bike / Ski
5 Box Jump Overs
10 Single Arm KB Clean and Press
5 Plate front raise
Cool-Down:
Easy 400m Run