THU 10/5/23 WOD

Warm Up – with a partner - On an 6:00 clock:  Partner 1 | 100-m run + 50-ft bear crawl - Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks – One partner runs and bear crawls while the other AMRAPs one movement at a time

Double under progression:  :15 fast singles - :15 power jump singles - :15 single leg unders / leg - :20 speed steps - :20 single single double - :20 single double double - :20 double unders – Skill work:  4 rounds:  :20 double-under, triple-under, or crossover work - :10 rest – Work on a skill you have not yet mastered –

WOD – “Annie”

50-40-30-20-10  L2-45-35-25-15-10  L1-40-30-20-10-5

Double unders  L2-DUs/Singles L1-Singles

Abmat Sit ups  L2-same  L1-same

For Time

Strength – 12 Min EMOM – 2 hang power snatches – (work to heaviest load)

Post WOD - 2 sets:  :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side