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WOD @THEBOX - 4. September


REGULAR

WU:

2 Rounds

20 Mountain Climber

5 Snatch Pull

5 Muscle Snatch

5 Power Snatch

5 Full Snatch


A:

Snatch Complex (High Hang + Hang + Full Snatch)

6 x 1+1+1 @moderate weight


B:

'Hero WOD Friday'

'McLaren'

20min AMRAP

3 Thrusters (50% bodyweight)

5 Box Jumps

7 Hand Release Push-Ups


C:

Tabata L-Sit Hold




METCON


WU: Run 400 m, 30 m Crab Walk, 15 m Inch Worm


A:

12 min AMRAP

20 JJ

10 Walking Lunges

5 Push Ups

10 Sit Ups

20 Jumping Squats


B:

For Time

25 Pull Ups

50 Bent over Rows

50 Box Step Ups w. KB

50 Sit Ups

50 KB Thrusters

50 Cal Row

25 Pull Ups



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