WOD @THEBOX - 27. November

WEEKLY CHALLENGE
Max. Bicep Curls w. empty BB
REGULAR
WU:
2 Rounds:
20 GTOH w. Plate
15 KBS
10 Deadbugs
5 KB Suitcase DL per side
A:
Deadlift
l.) Work up to a moderate weight for 5 reps quickly
ll.) Emom 8
5 Deadlifts
5 Chinups/ Dips
B:
«Schmalls»
Buy-in: 800 m run
2 Rounds:
50 Burpees
40 Pullups
30 Pistols
20 KBS (24/16)
10 HSPU
Buy-out: 800 m run
CAP 25-30
ACCESSORY
100 Behind the neck press w. empty BB
METCON
WU:
Amrap 6
200 m row
20 KBS
2 Walkouts w. Pushups
A:
4-5 Rounds for Quality
5 Chinups
8 Paralette Pushups
10 Inverted Rows
CAP 20
B:
«Ghost»
6 Rounds:
1:00 Row for cal
1:00 of Burpees
1:00 of DU
Rest 1:00
No transition time, score is total reps.
*Focus on going all out in the first Round. Then try to keep up in the following Rounds.
Write down your Reps!