WOD @THEBOX - 21. September

WEEKLY CHALLENGE

15min AMRAP

max. Reps HSPU

REGULAR

WU:

2 Rounds

15 m Inch worm

10 Sumo DL High Pulls

10 Hip Thrusts

15 m Lunges

5 Burpees

A:

Romanian Deadlifts

Work up to moderate weight

4 x 5 reps

Btw. Sets 5-8 Chinups

B:

For Time

Buy in: 800 m run

3 Rounds

20 Box Jumps

15 KBS (24/16)

10 Pull Ups / 5 MU

5 HSPU

CAP 22’

ACCESSORY:

4 Rounds

5 Chin Ups

10 Seated DB Press

METCON

WU:

Junkyard Dog

A:

10 x 15m

Heavy Farmers Carry

B:

30' AMRAP in teams of 2

3 KB Swings, 3 Box Jump Overs, 3 Wall Balls

6 KB Swings, 6 Box Jump Overs, 6 Wall Balls

9 KBS, 9 BJO, 9 WB

* You Go, I Go after every Movement

C:

Tabata L-Sit Hold