WOD

Annie

Run 3 rounds 400 rest 1 min 300 rest : 30 secs 200 rest :30

15-30-15 Kb Swings (62/35) burpees Bench Press (2-3Rounds) 30 little bitty 30 halfway 30 full

10min time cap 2 rounds 21 Cln n Jerks (95/65) 15 front squats 9 strict press

17.1

ABS 3 rounds 30 sit ups 60 crunches Then 7 min plank hold Then 50 3 tap abs (15/10 lb plate)

2 rounds 1000m run 50 DU’s   30 Hang cleans (155/95) Rest 2 minutes 15 Hang cleans N Jerks (185/105) Rest 2 minutes 12 Hang... Read More

Time Cap 10 minutes 21-12-15-9 Snatches (45/65) BBJO V-ups Front Squat one rep max Strict press one rep max

Partner Warm up 2 rounds 52 push ups 52 wall balls 52 situps 52 slam balls light   Power Clean one rep mx

10x100m sprints rest 10 sec rest 1minute 7x200m run rest 20 sec 10×100 sprints rest 10 sec rest 1minute 800m run