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Warm up

1 minute row, comfortable pace

Then 3 rounds of

30/30 second side plank

5 deadlifts-start light and increase weight each round, get as close to your bw as possible


1 minute row-as fast as possible

Rest 3-5 minutes

Then get ready for the wod


3 Rounds For Time

500/400 meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (24/20 in)

If you have the sugawod app, you can save your results from todays wod, christine is 1 of the benchmarks

Oly wod


1 snatch pull + 1 sq snatch

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