WOD @THEBOX - 20. August

REGULAR

WU:

6min AMRAP

30 SU

8 Deadlifts w. BB

6 Back Rack Lunges

4 Good Mornings to Squat

A:

Sumo Deadlifts

Work up to todays 3RM

B:

'Hero WOD Friday'

'Donny'

For Time

21-15-9-9-15-21 Reps, For Time

Deadlifts (100/70kg)

Burpees

Cool Down:

I. Single Leg Back Stretch L&R

II. Streight Leg Crossbody Stretch L&R

III. Downward Facing Dog

Hold every movement for 3 deep breaths

METCON

WU:

100 SU

20 Squats

10 Shuttle runs

20 Squats

100 SU

A:

Bulgarian Split Squat

3x8-12 per leg

B:

24' EMOM

15 V-Ups

15 KB Swings (heavy)

10 KB Clean & Press

10 Pull Ups

5 Navy Seal Burpees

Max DU/SU (45")

C:

Superset 3 Rounds

5-8 Kneeling Arnold Press L&R

5-8 Banded Triceps Extentiion L&R

Cool Down:

I. Single Leg Back Stretch L&R

II. Streight Leg Crossbody Stretch L&R

III. Downward Facing Dog

Hold every movement for 3 deep breaths