June 14th, 2016

IMG_5377

Today’s WOD

A. 500m row @ 80%, rest walk 1 min x 4

B. HSPU’s x AMRAP, rest 1 min x 4 (goal is 8 +/round) (Seated press to scale)

C. Strict pull ups x AMRAP, rest 1 min x 4 (goal is 8 +/round) (Plank pulls to scale)

D. Strict ring dips x AMRAP, rest 1 min x 4 (goal is 8 +/round) (Matador dips or push ups)

+

“Annie”

For time (10 min cap):

50-40-30-20-10

DU’s

Sit ups

Notes:

– looks simple on paper, but done right and with the right modifications this day will beat you up. Hit the prescribed reps OR MORE

– Annie is always a crowd favourite…for those that can smash DU’s and sit ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s