WOD-1/7/20

January 7, 2020

10 pvc pass throughs
10 around the worlds CW/CCW
10 banded pull apart

2 rounds
10 plank push-ups
10 hollow rocks
10 Ring rows

Strength: Bent-over Row
10 Reps @ 60%
8 Reps
6 Reps
4 Reps
2 Reps
* gradually increase weight

WOD: “ANNIE”
50 Double Unders
50 Sit-ups
40 Double Unders
40 Sit-ups
30 Double Unders
30 Sit-ups
20 Double Unders
20 Sit-ups
10 Double Unders
10 Sit-ups

End of Class Burn Out:
Death by Burpees
EMOM 1 Burpee, 3 Burpees, 5 Burpees, etc until you can’t complete 

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