Tuesday, January 19, 2016

Wednesday - WOD 18 - Annie with a twist

Group warm up
In lines:
Hign knees
Heel to butt kicks
Leg swings
Bear crawls
Hip rotations

Strength
3 sets of
7 ghd hip extensions (beginners only parallel)
10 pushups

Metcon
ANNIE WITH A TWIST”
50 Double Unders
25 AbMat Sit-ups
100m run
40 Double Unders
20 Abmat Sit-ups
100m Run
30 Double Unders
15 Abmat Sit-ups
100m Run
20 Double Unders
10 Abmat Sit-ups
100m Run
10 Double Unders
5 Abmat Sit-ups
100m Run
*3:1 ratio for singles
*16 minute time cap

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