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WOD @THEBOX - 28. Juni


REGULAR


WU: Amrap 6’ 2 Shuttle runs 10 Kong Squats 2 Shuttle Runs 5 Front Squats, 3 sec eccentric, 3 sec in bottom A:

Back Squat Work up to your working weight, then complete: 10 – 10 – 10 – 8 – 8 – 8 Add weight with each set

B: 21-15-9 DL (80/60) Box jumps Rest 3:00 and repeat



MetCon


WU:

Amrap 5’

10 Lunges

10 m Bear walk

10 KBS 

A:

Emom 8’

6 DB Lunges

4 DB Squats

B:

300 SU

21 Burpees

200 SU

15 Burpees

100 SU

9 Burpees

Rest 3 :00 and repeat from bottom up

CAP 16

C:

3 Rounds

400 m run

20 Boxjumps

10 Burpees

5 Strict Pullups

CAP 20


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