WOD @THEBOX - 30. August

HARDCORE

WU:

2 Rounds

10 Cal AB

10 Cal Row

10 Burpees

Then Workout Prep

A:

For Time

4 rounds of:

4 Weighted Pistols (24/16)

16 KB Snatches (24/16)

Then, 3 rounds of:

5 Deficit HSPU

50 DU

Then, 2 rounds of:

6 Muscle Ups

12 Thrusters (70/45kg)

Finally, 1 round of:

1000m Row

100m Front Rack Lunges (40/30kg)

STRONG

WU:

Prep for Shoulder Press

After A prep for Incline Bench Press

A: Shoulder Press

Work up to a heavy weight 

Then perform 5x3

B:

Bench Press

3x5 Normal position

3x5 Incline position

3x5 Near upright position