WOD 09/23/2021
A2: Warm Up – For Quality:
:30 Seconds Row @ Easy Pace (5/3)
10 Each Alternating Spider Man Stretch
5 Each Tall Box Step Up (24/20/18″)
:30 Seconds Row @85% Hard But Barely Sustainable Pace
:40 Seconds Mountain Climbers
10 Each Tall Box Step Up
:30 Seconds Row Sprint
:40 Seconds Double Leg Mountain Climbers
Build intensity as you progress, with smooth controlled tempos; Rest as needed + 90 Seconds before B
– 8 Minute Cap
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B: Deadlift (3 EMOM X 5 Building from 70%)
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C1: Metcon Prep – 3 Rounds of:
2-3 Deadlifts
3-5 Box Jump Step Down
100M Row
2-3 Deadlifts
3-5 Box Jump Step Down
100M Row
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C2: Metcon – Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
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Level 1= 3 RFT of:
400/300M Row
12 Deadlift (135/95#)
21 Box Jumps (20/18″)
400/300M Row
12 Deadlift (135/95#)
21 Box Jumps (20/18″)
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Level 2= 3 RFT of:300/200M Row
12 Deadlift (95/65#)
21 Step Overs (20/18″)
12 Deadlift (95/65#)
21 Step Overs (20/18″)
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D: Weighted Step-ups – 3 Minutes Max Reps
RX’d = 50/35#->24/20″Level 1 = 40/25#->20/18″
Level 2 = 25/15#->16/12″
