MGW WOD – WEDNESDAY 15.05.24 – “CHRISTINE has fallen”
MOBILITY & WARM UP
Set 1
200 mt Run (Conversation pace)
10 Alternating Spiderman Stretch
10 Box Step-ups
• Focus on athletes sitting up tall on the rower. Rowing sequence
should be: legs, arms, arms, legs.
Set 2
200 mt Run (Moderate pace)
20 Mountain Climbers
10 Box Jumps or Step-ups
• Focus on increasing the stroke rate on the rower.
Set 3
200 mt Run (Fast pace)
20 Double Knee Tucks in Plank
10 Box Jumps or Step-ups (Workout option)
MOBILITY & SKILLS
Deadlift
EMOM 10′
6 DB Step Up
CONDITIONING
“CHRISTINE HAS FALLEN”
3 Rounds For Time:
400m Run
12 Clean & Jerk #0.6 BW
21 Box Jumps #50
target time 10-12 min – time cap 15 min
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