Warm Up (10 Minutes)

3 Rounds:

     15 KBS (Light)

     10 OH Walking Lunges (25/15)

     5 ChinUps


    High Knees

    Butt Kickers


    Quad Pull


WOD: Athlete's Choice of Either "FranAnnie" or "Melting Candy"


50 DoubleUnders (3:1 Singles)

50 Sit Ups  

21 Thrusters (95/65)

21 Pull Ups

40 DoubleUnders

40 Sit Ups

15 Thrusters (95/65)

15 Pull Ups

30 DoubleUnders

30 Sit Ups

9 Thrusters

9 Pull Ups

20 DoubleUnders

20 SitUps

10 DoubleUnders

10 SitUps


"Melting Candy"

5 Rounds for Time

2 Laps

20 PullUps

2 Laps

40 PushUps

2 Laps

60 Jumping Air Squats

(45 Minute Time Cap)






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