WOD “Chasing Annie” 50 Double unders, 50 sit ups 400 m run forward 40 Double unders, 40sit ups 400 m run backwards 30 Double unders, 30 sit ups 400 m run forwards 20 Double unders,20 sit ups 400 m run backwards 10 Double unders, 10 sit ups Time: 17:24 (row)
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Rest
Team WOD @ 9 am “Deck of Cards” *Teams of 4 Diamond = KB swings (1.5/1) Spade = pull-ups Hearts = push-ups Club = hang power clean (115/75) Queen = 2x per person: 1 wall jump + 1 rope climb King = 200m run + 30 D/U (Scale is 60 …
WOD “Nasty Girls” 3 rounds: 50 air squats 7 muscle ups 10 hang cleans (135/95) *Scale for 1 muscle up = 2 C2B pull-ups + 2 push-ups Time: 21:12 scaled
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Rest
WOD 10 min AMRAP: 3 snatches + 3 OH squats(155/105) 200m run Rest 3 minutes 10 min AMRAP: 3 cleans + 3 front squats(195/135) 200m run Total: AMRAP 1: 5 rds @ 85# AMRAP 2: 4 rds + 100m run @ 145#
WOD 20 minute EMOM: Even: 12/10 cal row Odd: max KB swings (1.5/1) Score = Total KB Swings Completed Total: 193 (1pd)
Rest