Box Brief:
9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day
9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day
Registration Open for the Main Line Meltdown 21 Day Challenge.
Metcon
AMRAP 5
10 ST0H (135,95)
10 Box Jumps w. step down (24,20)
– 2min Rest –
AMRAP 5
10 KBS (55,35)
10 KB Single Arm GTOH (45,25)
– 2min Rest –
AMRAP 5
20 OH KB Lunges (45,25)(L+R=2)
50 Double Unders
– 2min Rest –
AMRAP 5
10 S20H (135,95)
10 Box Jumps w. step down (24,20)Rx: (115, 75)
Endurance: KB for STOH 10ea side
*Score = total full rounds
10 ST0H (135,95)
10 Box Jumps w. step down (24,20)
– 2min Rest –
AMRAP 5
10 KBS (55,35)
10 KB Single Arm GTOH (45,25)
– 2min Rest –
AMRAP 5
20 OH KB Lunges (45,25)(L+R=2)
50 Double Unders
– 2min Rest –
AMRAP 5
10 S20H (135,95)
10 Box Jumps w. step down (24,20)Rx: (115, 75)
Endurance: KB for STOH 10ea side
*Score = total full rounds
Intent: Each 5-minute interval of today’s workout should be done at a fast pace, UB reps, minimal rest. The relative demand of the movement pairing should allow you to do so.
Finisher
5min Mobility with Coach