WOD @THEBOX - 10. September

REGULAR

WU:

2 Rounds

30 easy Jog

15m Bear Crawl

15m Duck Walk

8 Jumping Squats

A:

Low Bar Back Squat

Work up to todays 5RM

B:

4 Rounds

400m Run

12 Power Snatch (40/30kg)

9 Bar Facing Burpees

6 Bar Muscle Ups 

Time Cap: 25min

WEIGHTLIFTING

WU:

2 Rounds

10 Cal Ski Erg

5 Muscle Clean

5 Push Press

5 Power Clean

5 Push Jerk

5 Clusters

A:

Work up to to 70% of your 1Rm C&J

3x3 @70%

3x2 @75%

3x1 @80-85%

B:

Front Rack Hold and Dip

3x 8-10 @ Heavy Weight