190101 - “Annie Plus”

January 1, 2019


(Compare to 160101, 170102, 180102)


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
Post WOD Conditioning:
4x500M Row for time
*Rest 2:00 between each 500M.


Mobility:
Calf Pole
Wall Glute
DD/Cobra 

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