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WOD @THEBOX - 31. August


REGULAR


WU:

5min AMRAP

40 Jumping Jacks

30m Jog

10 KB Thrusters

5 Jumping Squats


Then Clean and Jerk Prep


A:

Clean (touch and go)

5 – 4 – 3 – 2 – 1


Increase weight after every Set and end with a Jerk


B:

For Time

100 Sit Ups

80 Air squats

60 Push Ups

40 Lunges

20 Burpees

10 HSPU

Cool Down

400m easy Jog



METCON


WU:

Run 400m then

30 JJ

20 Dislocates

10 Squats

5 Burpees


Shoulder Mobility


A:

Weighted Push Ups

3x8-12


B:

For Time

150 DU / 450 SU

150 KB Swings


Perform 3 Burpees whenever you have to stop


C:

For Time

Row 2000m


Cool-Down:

400m easy Jog


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