WOD @THEBOX - 25. September

WEEKLY CHALLENGE
15min AMRAP
max. Reps HSPU
REGULAR
2 Rounds
20 KBS
15 sec supinated Bar hang
10 OHS w. Barbell
A:
OH Squats
l. Work up to heavy 3 reps w. 5 sec pause in bottom
CAP 12
ll. 100 OHS for time (empty barbell)
CAP 5
B:
«Gren’s»
Amrap 34
13 Thrusters (40/30kg)
23 Deadlifts (40/30kg)
9 Pull-Ups
17 Push-Ups
At the end of each round perform 1 Burpee for every break in that round
ACCESSORY:
3 Rounds
1min 1 Leg Stand Left
1min 1 Leg Stand Right
10 Kossack Squats
METCON
WU:
3 Rounds
30 JJ
30 High Knees
30 Butt Kicks
10 Dislocates
A:
30' AMRAP
200 DU / 600 SU
5 Pull Ups
5 Lunges
5 Box Step Ups (24/16)
5 KB Swings (24/16)
150 DU / 450 SU
10 Pull Ups
10 Lunges
10 Box Step Ups (24/16)
10 KB Swings (24/16)
100DU / 300 SU
15 Pull Ups
15 Lunges
15 Box Step Ups (24/16)
15 KB Swings (24/16)
B:
Sally Push Ups