Jassy Jas doing her push ups

img_0276Warm up 2x 

foam roll posterior chain and naked bar “Christine” 3 Rounds: 500 meter row 12 bodyweight deadlifts/ MW OR SINGLE STANCE RDL WITH MANAGEABLE WEIGHT  21 box jumps at 20in   12 minute ladder: 1-2-3… reps of: KBS (53/70lb)/ MW Thrusters  MH (floater moves 10 sandbag drags on the diagonal and 5 rope climbs) fit these in whenever you can. Plan your strategy before doing wod.

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