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
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