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
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