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Monday, December 3, 2018

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(Competition / Leaderboard)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 20 sec spiderman stretch/leg, then 3x: 5 Romanian deadlifts, 5 conventional deadlifts, 5 box step-ups or jumps

WOD

“Christine” (15 min CAP)
3 Rounds
500m Row
12 Deadlifts (Bodyweight) (50+ / Scaled / Fitness = 50-75% BW)
21 Box Jumps (20” for all) (50+ / Scaled / Fitness 12-18” jumps or 20″ step-ups)

Post WOD

With remaining time, complete sets of:
6-10 BB or DB Bench press
10-12 Tubing back flies or band pull-aparts (super slow negative/eccentric)

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