11/22/22 – 221122

Group Warm up 

Group Mobility 

Strength – 15 minutes to establish a heavy deadlift for the day – Compare to 9/6/22* +5lbs more if possible. 

 

WOD ( Workout of the Day ) 

“Christine”

3 rounds for time – 15 minute cap

500/400m Row

12 Deadlifts – 155/105lbs

21 Box jumps – 24/20″

Lv.2 – 115/95lbs 

Lv.3 – 95/65lbs & step ups 24/20″ 

 

Post WOD – 3 rounds: 20 hip extensions, 1:00 Banded march & :45 hollow hold – rest 1:00 between rounds. 

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