WOD @THEBOX - 25. 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)