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WOD @THEBOX - 30. September


Regular:

WU:

Amrap 6’

250 m row

11 KBS

7 Plate jumps

2 Wallwalks

A:

Strict Press & Push Press

Work up for today’s max 2 + 3

Finisher: 1 x max reps strict press w. empty barbell


B:

4 Rounds every 5:00 27 cal Row 21 Power Cleans (30/25) 15 Burpees


Cool-Down:

400m easy jog



MetCon:

WU:

5min AMRAP

30 Jumping Jacks

20 High Knees

10 Air Squats

5 Burpees


A:

15min EMOM

I. Sit Ups

II. Air Squats

III. Plank

IV. Box Jumps

V. Rest


B:

23 min AMRAP

6 Alternating DB Snatch

6 Burpees

6 KB Swings

6 Weighted Lunges

6 Hand Release Push ups

6 Cal Row


Cool-Down:

400m easy jog


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