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WOD @THEBOX - 23. November


REGULAR


WU:

6min AMRAP

200 m Row

5 Kong Squats

3 Chin ups

20 sec bottom of FS hold

A:

Front Squats

l. Work up to a moderate 10 rep weight

ll. 3 x 10 reps

Add weight each set B:

5 Rounds

20 KBS (24/16)

20 Boxjumps

20 DB Snatches (22.5/15)

CAP 20




METCON


WU:

3 :00 Jump Rope practice – Practice your DU !

10 Burpees

30 KBS

30 Airsquats

10 Burpees

A:

100 Box Stepups 

100 Bicep Curls 

100 Pushpress

Partition reps as wanted!

CAP 16

B:

Emom 14’

7 Boxjumps

5 Medball Cleans (20/14)


Rest an reset


Emom 14’

5 Pullups

8 DB Snatches (22.5/15)

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