180102 – “Annie Plus”

January 2, 2018

 

(Compare to 160101, 170102)

 

Warm up:

DU Battle

Musical Medballs

 

WOD:

“Annie Plus”

Rx:

50, 40, 30, 20, 10 Reps for time:

Sit-ups

Double-unders

*After each round perform 10 Pull-ups

Scaled:

50, 40, 30, 20, 10 Reps for time:

Sit-ups

Jump Rope

*After each round perform 10 Ring Rows

Sport:

50, 40, 30, 20, 10 Reps for time:

Double-unders

*After each round perform 10 C2B Pull-ups, 15 GHD Sit-ups

 

Post WOD Conditioning:

4x500M Row for time

*Rest 2:00 between each 500M.

 

Mobility:

Calf Pole

Wall Glute

DD/Cobra

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