Members Area

Warm Up:	At least you’ll survive this version of Christine. This one? Not so much.
WOD:	Paleo Challenge WOD “Christine” 3 Rounds 500m Row 12 – Deadlift 21 – Box Jumps Men Rx – Deadlift @ Bodyweight, Box Jumps 24″ Men Scaled – Deadlift 1/2 bodyweight, Box Jumps 20″ Women Rx – Deadlift @ Bodyweight, Box Jumps 20″ Women Scaled – Deadlift @ 1/2 Bodyweight, Box Jumps 12″

Coach’s Note:

The athlete starts in the standing position and off the rower. The athlete must step into the rower and begin their 500m row. The foot setting and damper can be set up ahead of time.

Deadlift – each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a lock out and straight arms at the top of each rep.

The athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on tip of the box. No jump off hip opening.

Announcements:

The next Power Lifting Cycle will begin on Tuesday, October 2nd. If you’re interested in signing up, email Coach Nick with your 1RM for your Back Squat, Dead Lift, Front Squat and Bench Press numbers.