Thursday 9-9-21

wod

”Christine”

3 rounds

500/400m row

12 deadlifts (body weight)

21 box jumps 20”

warmup ~12 min

round 1

:30 row, slow

10 Alt. Spider-Man stretch

10 box step ups

round 2

:30 row, edium

10 mountain climbers

10 box jumps or step ups

round 3

:30 row, fast

20 double knee tucks in plank

10 box jumps or step ups, use what you’ll use in the wod


deadlift progression ~10 min

wod prep

5 min EMOM

3 deadlifts

loading up to wod working weight, should go slightly heavier than body weight


cool down

3 min AMRAP

max box step ups 24/20

-with one dB 50/35

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