A. “Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-ups
B. Accumulate the following:
50 Heavy KB Swings
50 Banded Pull Aparts
50 Hollow Rocks
C. Stretch 10:00
2:00 Pigeon (per side)
2:00 Seated Forward Fold
2:00 Banded Lat/Shoulder (per side)
Warm up 10min AMRAP 1min Row 10 Walking Lunges 1min Bike 10 Squats 4 Sets 4 Thrusters (build up in weight) 4 C2B Pull Ups 4 Burpees Work out Partner WOD 25 min AMRAP 21/16 Cal on C2 20 Thrusters 60/40
Warm up 3 Rounds 6 Goblet Squats 33x0 12 Alt Box Step-ups 20 Banded Pull Apart 4 Rounds 5 Dual KB Front Rack Squats 30x0 5 Jumping Squats Strength Back Squat 5 @ 70% of 1 RM 3 @ 75% of 1 RM 2 @ 80% of