WOD @THEBOX - 28. April

METCON

WU:

6min AMRAP

30 Mountain Climbers

20 Pass Throughs

10 Gorilla Burpees

A:

Hip Thrusts

Work up to a heavy weight

Then perform 4x10

B:

12min AMRAP

21 KB Swings

15 Ball Slams

9 Wall Balls (20/14)

C:

100 Push Press (20/15)

Each time you break = 5 Push Ups

REGULAR

WU:

400m Run

Then 2 Rounds

5 Muscle Clean

5 Push Press

5 Power Clean

5 Push Jerk

5 Thrusters

A:

Clean & Jerk

Work up to 60-70% of your 1RM

Then 6min EMOM

l. 1 Clean & Jerk

ll. 2 Clean & Jerk

lll. 3 Clean & Jerk

B:

3 Rds for Time

10 Push Jerk (50/40)

15 Wall Balls (20/14)

20 Back Rack Lunges (50/40)

Time Cap: 15min