WOD
Friday 06.29.2018
POSTED ON June 28, 2018
Friday | 06.29.2018
BENCH MARK FRIDAYS
Warm-Up:
5 Russian Baby Makers
50ft Inch Worm
20 Glute Bridge
x3 then…
10 Groiners
5 Strokes Legs Only
5 Good Mornings
x3 then…
15 Jumping Jacks
5 Deadlifts Heavier than Metcon Weight
5 box Jump Step Down
x3; rest 2-3min between sets
*Build your deadlift to a heavier weight then the Metcon.
Metcon:
“Christine” (The hidden Girl WOD)
Level 1 (RX)
500m Row
12 Deadlifts Body Weight
21 Box Jump 20in
3 Rounds For Time
Level 2 (Intermediate)
500m Row
12 Deadlifts 75% of Body Weight
21 Box Jump 20in
3 Rounds For Time
Level 3 (Beginner)
500m Row
12 Deadlifts 50% of Body Weight
21 Box Jump 20in
3 Rounds For Time
