Lifting tonight, please show up before stretch
Warm up
- 40 squats
- 20 shoulder taps
- 100 skips
- 5 bottom up push ups
- band release hips and ankles
STRENGTH
Tempo Front Squats 5 x 5 (115/75)/MW [5 1 X 0] down 5, hold 1, explode, 0 pause
WOD
“Annie” For time: 50 – 40 – 30 – 20 – 10 Double Unders Sit Ups – Rest 3 minutes – Record Annie time then 5 Rounds Not for time: 5 Ring Dips 5 skin the cats 12 Dumbbell Bench Press