WOD @THEBOX - 16. November

WEEKLY CHALLENGE
Max. Strict Pull Ups
REGULAR
WU: 400 m row 2 Rounds: 10 Deadbugs 10 KBS 10 KB Sumo DL 10 KB Good Mornings
A:
Deadlift Work up to 50% of 1 RM Emom 12’ 5 DL @50% 8 KBS (28/ 20)
B: 3 Rounds: 50 DU 20 TTB Rest 3:00 3 Rounds: 50 DU 10 Burpee Pullups CAP 17’
ACCESSORY
Tabata Russian Twists
METCON
WU:
3 Rounds
20 High Knees
10 KBS
5 Kipping Swings
A:
Strict Pullups
5 x 5
Btw. Sets 10 weighted Box stepups
B:
For time
150 Wallballs
Emom 4 KBS (24/16) + 2 Burpees o. KB
CAP 15
C:
3 Rounds
30 Hand Release Pushups
30 Alt. V-ups
30 Box jumpovers
CAP 18-20