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WOD @THEBOX - 20. November


WEEKLY CHALLENGE


Max. Strict Pull Ups



REGULAR


WU: Amrap 6’ 10 KBS 10 alt. KB Cleans 10 jumps o. KB


A: Hang Power Cleans 3 – 3 – 2 – 2 – 1 – 1 B: «Running DT» 5 Rounds 400 m run 12 Deadlifts (70/ 47.5) 9 Hang Power Cleans 6 Pushjerks CAP 26’



ACCESSORY

50 Barbell Bent Over Row

Cross Over Symmetry




METCON


WU:

400 m row

2 Rounds

10 Kipping Swings

10 Shoulder Press w. BB

10 Kong Squats w. BB

A:

« Trooper Joshua Miller»

For Time

Cash-In: 209 Single-Unders

Then, 6 Rounds of:

7 Air Squats

7 Push-Ups

7 Box Jumps

7 Pull-Ups

7 Thrusters (2 x 22.5/ 15)

7 Burpees o. DB

200 meter Run*

*Increase run by ~100 meters every round after Round 2.

CAP 45

104 Ansichten

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THE BOX - FITNESS & HEALTH GMBH - SCHÜTZENMATTSTRASSE 34 - 8180 BÜLACH - INFO@THEBOX-FITNESS.CH - +41 79 867 08 46

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