9/4

Warm Up (10 Minutes)

3 Rounds:

     15 KBS (Light)

     10 OH Walking Lunges (25/15)

     5 ChinUps

Dynamic: 

    High Knees

    Butt Kickers

    Karaoke

    Quad Pull

 

WOD: Athlete’s Choice of Either “FranAnnie” or “Melting Candy”

“FranAnnie”

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)

 

 

 

 

 

WORKOUT OF THE DAY