Tuesday

Lisa and Chris at last years Gangs of Mid-Atlantic

Chris, good thing there is no rowing then running huh? But great name for your workout.

WOD
“Christine’s on the Road”
3 Rounds:
400 Meter Run
12 Deadlifts (225/155)
21 Box Jumps (24″/20″)

Scaling Options:

Intermediate

3 Rounds:

400m Run 

10 Deadlifts (155/105)

15 Box Jumps/Step ups

On-Ramp/Elements

3 Rounds:

300m Run

10 Deadlifts 95/65

10 Box Jumps/Stepups