A.

3 sets

at the top of every 3 minutes

Max set Ring Rows (the bottom one thats linked, NOT THE TOP)

B.

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

10 minute time cap

C.

Cool down with 5 way shoulder series

Notes:

Criteria for sit ups, vertical torso at the top, touch the front of your toes.

Competitors notes:

Stretch the calves really good post wod, also prepare for a Jerk 1rm tomorrow, get some extra shoulder mobility in.

If you’ve done annie before, you’d better come in knowing your PR time with a game plan on how to beat it.

footballstickermailchimp

Click here for more details 

and Click here for some details about our 14.6 wod this weekend!

AND click here to get signed up for our CFSB Weightlifting class

Advertisements