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