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