WOD @THEBOX - 24. September

REGULAR
WU:
3 Rounds
40 Jumping Jacks
20 Kipping Swings
10 Lunges
5 OH Squats w. BB
A:
OH Squats
5x3
B:
‘Hero WOD’
‘Ship’
9 Rounds For Time
7 Squat Cleans (80/60kg)
8 Burpee Box Jumps
Cool-Down:
Hold each Position for 3 deep breaths
I. Couch Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth
METCON
WU:
3 Rounds
40 Jumping Jacks
20 Kipping Swings
10 Lunges
5 Push Ups
A:
Bent Over Row
5x10-12
B:
For Time
50 KB Sumo DL HP
40 Sit Ups
30 KB Swings
20 Ball Slams
10 Burpees
20 KB Push Press (L&R)
30 Wall Balls
40 Goblet Lunges
50 Box Jumps
Cool-Down:
Hold each Position for 3 deep breaths
I. Couch Stretch L&R
II. Calf Stretch L&R
III. Cross Arm Stretch L&R
*Focus on calm breathing through nose and mouth