Warm-up

2 minute bike, row, ski

then…

3 sets:

20 single unders
:30 plank or HS hold
10 Samson lunges

Strength/Skill

4 sets, not for time:

Double KB front rack carry x 100 meters
Double DB deadlifts x :30
Double DB box step-ups x :30

-Choose weights which allow you to move consistently through each movement/interval. Rest as needed between movements.

WOD

“Annie”

For time:

50-40-30-20-10
double-unders
sit-ups

Compare to: 7/19/2023