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WOD @THEBOX - 18. August


REGULAR


WU:

400m Run

Then 2 Rounds

5 Clean Pull

5 Muscle Clean

5 Power Clean

5 Hang Squat Clean


A:

Reverse Segment Clean

Work up to todays max. performing

High Hang w. 3sec Hold

Above Knee w. 3sec Hold

Bellow Knee w. 3sec Hold....


....and then perform the Clean straight after the last hold


B:

12min EMOM

max. DU / SU (odd minutes)

max. Weighted Sit Ups (Even minutes)


C:

3x 8-12 Bear Crawl Single Arm Row


Cool-Down:

Easy 400m Jog



METCON


WU:

3 Rounds

50 SU

8 KB Sumo DL HP

6 Inch Worm

4 Burpees


A:

45': Team of 3, PAX1 working, PAX2 resting, PAX3 Plank, Wall Sit or 2 KB Hold


Buy In:

2000m Row

210 Goblet Squats


then AMRAP

60 Burpees

60 KB Sumo Deadlifts HP

60 Ball Slams

60 Sit Ups


Cool-Down:

Easy 400m Jog


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