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