Thursday 9.17

THURSDAY
WOD 1: “Annie” : 15m Cap
50-40-30-20-10
Double Unders
Situps

S: Single Unders x2
L1: Half DU or Mix DU and SU

Rest 5 Minutes

WOD 2: 10m AMRAP
12/10 Cal AB
rest 20s

  • Score is total calories

Extra Work
1. EMOM 12m
2 Squat Clean Thruster
right into
EMOM 8m
2 Squat Snatch

HomeWOD
Core: 3m AMRAP
10 Side Plank Hip Raises, each side
10 V Ups
rest 1m
3m AMRAP
30 Bicycle Situps
30 Flutter Kicks
rest 1m
3m AMRAP
10 Hip Bridge Leg Raises, 5/5
10 Squat Side Hop

WOD: 21-15-9
10ft Side Shuffle
6″ Side to Side Hop (back and forth is 1)
Burpee Broad Jumps, 3/2′