WOD @THEBOX - 20. November

TEAM

Coach Aline's Choice :)

METCON

Warmup: 2 Rounds 40 SU 25 Air Squats 10 Leg Swings 5 Burpees

A: 4 x 10 Waiter Squats (per side) 3 sec pause in bottom -> Btw. the sets 75 m one arm Farmers Carry

B:

For Time 21-15-9 Burpees KB Swings

-Rest 2min-

15-12-9 One Arm Devil Press Pull Ups

-Rest 2min-

12-9-6 Alternating DB Snatch

Dips

C: Tabata Row Sprint

Cool Down:

Easy 5min Row