THU 12/12/24 WOD

Warm Up - 3 sets: 12/9 -calorie row - 10 Romanian deadlifts - 10 alternating Spiderman stretches- :30 hollow hold - 3 sets:  6 deadlifts - 6 box jumps

WOD I – “Christine”
500/400m row
12 deadlifts (bodyweight)
21 box jumps L3-20/18” L2-18/16” L1-16/12”

3 rounds for time (12 Min CAP)

WOD II
1 rope climbs to 15’ L2-1 rope climb AHAP L1-2 Hand over Hand
10 burpees L2-same L1-5 burpees
20 squats L2-same L1-10 squats

5 rounds for time (12 Min CAP)

Post WOD - 1:00 double-forearm stretch - 1:00 couch stretch/leg