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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

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