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WOD @THEBOX - 1. September


REGULAR

WU:

Tabata Warm Up

High Knees

KB Thrusters


A:

Front Squat

Work up to 80% of your 1RM


Then Perform 6x3

Btw. Sets:

10 Kipping Swings

5 Strict Pull Ups


B:

5 Rounds For Time

3 C2B Pull Ups

5 Dips

8 TTB

13 GTOH (50/40)

21 Box Jump Overs


METCON


WU:

Row accuracy


A:

Bulgarian Split Squats

Work up to a moderate-heavy weight


Then perform 5x5 each side


B:

25' AMRAP

30 Box Jump Overs

30 Chin Ups

30 V-Ups

30 KB Sumo DL HP

30 Mountain Climbers


C:

Tabata Shoulder Taps



WEIGHTLIFTING


WU:

3 Rounds

250m Row

15m Bear Crawl

10 Push Press w. BB

5 Squat Jumps

A:

Power Clean + Power Jerk

Work up to 70-75% of your 1RM


Then perform 5x 1+1



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