Mobility:

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up/Accessory:

Complete 3 rounds in about 12 mins

  1. Air Bike 300m
  2. 12 Banded Pull Aparts
  3. 4 Strict Weighted Pull Ups (3 negatives)
  4. 10 Medball Cleans 20/14
  5. 12 V-Ups

 

WOD: “Annie”

For Time:

50-40-30-20-10

Double Unders

Amat Butterfly Sit Ups

 

Strength: Back Rack Alternating Lunges

25% x 5 per leg

30% x 5 per leg

35% x 3 x 5 per leg

(% of Back Squat)

 

ROM WOD: “Rom Love” (14 mins)

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