141123 Sunday – “Backwards Christine Takes a Break”

Team #Kanessa (Kayla & Coach Vanessa) working their way to a third place finish at this years Deuces Wild Comp.

 Mobility: Ankle Mobility.

Skill Practice Warm Up: After a HEALTHY warm up, spend 10 minutes working up to a challenging max height box jump. (Don’t go for a max!)

Workout: “Backwards Christine Takes a Break” – 3 rounds for time.

12 deadlifts (Advanced: 225lbs, Intermediate*: 145lbs, Novice: 85lbs)

21 box jumps (Advanced: 24″, Intermediate*: 20″, Novice: 12″)

500m row

1 minute rest

*Women’s Rx

Scaling Guide: 12 – 17 minutes.

Coaching Tips: 

Log your results online by clicking here.

Compare To: 130226

Optional Cash Out: 200m run, 30 double unders, 3 rounds

If you find yourself doing more than one or two cash outs a week its time to talk to a coach. They can help you choose the right weights and scale movements so you can hit the proper intensity, making these cash out unnecessary post workout.

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