WOD @THEBOX - 16. September

REGULAR
WU:
250 m row
30 m Lunges (15m forward, 15m backwards)
15 Kipping Swings
15 Air Squats
15 Thrusters w. Barbell
A:
Front Squat
Work up to 55% quickly, then:
2 x 6 @55%
2 x 5 @65%
2 x 4 @75%
1 x 3 @85%
B:
4 Rds for Time
3 Bear Complex (60/40)
20 TTB
200 m run
CAP 25'
ACCESSORY:
Tabata Pull Up Hold
Top Hold
Mid Hold
Low Hang
METCON
WU:
100 SU
Then Prep for WOD
A:
Run 4 x 400 m in teams of 2
Partner A Run
Partner B High Knees 20sec On / 10sec Off
B:
20' AMRAP in teams of 2
5 Synchronised Burpees
10 Synchronised DB Thrusters
15 Synchronised Pull Ups
20 Synchronised Weighted Lunges
25 Synchronised Russian Twists
C:
Reverse Flys
3 x 8-10