WOD @THEBOX - 19. Oktober

REGULAR
WU:
Tabata Warm Up
High Knees
Jumping Squats
A:
Front Squat
Work up to 80% of your 1RM
Then Perform 6x3
Btw. Sets:
10 Kipping Swings
5 Strict Pull Ups
B:
5 Rounds For Time
3 C2B Pull Ups
5 Dips
8 TTB
13 GTOH (50/40)
21 Box Jump Overs
Cool-Down:
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
IV. Cobra Stretch
METCON
WU:
2k Row
A:
Kneeling Arnold Press
Work up to a moderate-heavy weight
Then perform 5x5 each side
B:
25' AMRAP
30 Box Jump Overs
30 Chin Ups
30 V-Ups
30 KB Sumo DL HP
30 Mountain Climbers
Cool-Down:
I. Single Leg Stretch L&R
II. Butterfly Stretch
III. Cross Arm Stretch L&R
IV. Cobra Stretch