WOD @THEBOX - 19. November

WEEKLY CHALLENGE
Max. Strict Pull Ups
REGULAR
WU: 3 Rounds: 10 Dislocates 10 Broom Stick OHS 2 Shuttle runs 2 Wallwalks
A:
OH Squats 5 x 5 reps
B:
21-15-9 Power Snatches (40/ 30) Pushups Front Squats (40/ 30) CAP 12-15
C: 100 Jumping Lunges
Everytime you break 5 strict Pullups
ACCESSORY
3 Rounds
10 Duck Unders
10 Hip Airplanes
10 KB One Leg Deadlifts
METCON
WU:
Tabata
Row (Sprint)
A:
4 Rounds
Superset
15 Band Triceps Push Downs
10 Inverted Rows
5 Decline Push Ups
B:
5 Rounds
Every 6 minutes, perform:
15 / 12 cal Row
8 Burpee Box Jump Overs
12 / 10 cal Row
4 Man Makers (22,5/15kg)
9 / 7 cal Row
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