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WOD @THEBOX - 23. Februar

REGULAR


WU:

5min AMRAP

150m Row

5 Power Clean

5 Push Press

5 Front Squats


A:

Cluster

Work up to a moderate - heavy weight


Then perform 4x2 w. a 3sec Hold OH


B:

For Time

21-18-15-12-9-6-3

Sumo DL HP (40/30)

Push Jerk (40/30)

Hand Release Push Ups




METCON


WU:

100 SU

Then 3 Rounds

15m Walking Lunges

10 Kipping Swings

5 Squat Jumps


A:

KB Complex

Work up to a moderate - heavy weight


Then perform 5 Sets of:

12 KB Swings

10 Alternating KB Squat Cleans

8 KB Push Press


B:

6 Rounds Fpr Time

6 Devils Press

6 HSPU

6 Ball Slams

6 Weighted Sit Ups


C:

Tabata

Navy Seal Burpees


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