WOD @THEBOX - 22. November

REGULAR

WU:

10 Burpees

Then 2 Rounds

15 m Duckwalk

10 PVC Liftoffs

10 Muscle Snatches

5 Snatch Grip Press

5 OHS

A:

Snatch Heavy 2 reps w. 3 second pause in bottom ll. 6min EMOM 2 Snatches @60-65% of 1RM 4 Burpees o. Bar B:

Every 3:00 x 6 Alternating A & B A. 15/ 12 cal row 12 Pistols 10 Burpees B. 15 Power Cleans (40/30) 12 CTB 10 m HSW

Cool-Down:

I. Samson Stretch L&R

II. Downward Facing Dog

III. Cobra Stretch

IV. Cross Arm Stretch L&R

METCON

WU:

Warmup with a Partner

l. 500 m row

ll. 10 Plate jumps, 10 Airsquats, 10 Plate GTOH

A:

100-80-60-40-20

KBS (24/16)

Wallballs (20/14)

DU 

Cool-Down:

I. Samson Stretch L&R

II. Downward Facing Dog

III. Cobra Stretch

IV. Cross Arm Stretch L&R