4 rounds
- 5 x Seated Single Let Pike Lifts (R+L=1 rep)
- 5 x Seated Leg Pike Lifts
- Repeat for 2 total sets
Taken from the Box Programming Instagram post from August 7.
4 rounds for time
- 9 x Double Kettlebell/Dumbbell Thrusters @ 16kg
- 35 x Double Unders
Rest 3 minutes, then 3 rounds for time
- 12 x Double Kettlebell/Dumbbell Thrusters @ 16kg
- 10 x Burpees
Rest 3 minutes, then 2 rounds for time
- 18 x Double Kettlebell/Dumbbell Thrusters @ 16kg
- 200m Run
Results: Metcon 4:15, 4:32, 5:26. Cool WOD even if it was hard.