Bill and Tan
(Caption contest. What are they thinking? Post to comments)
Warm-up
Coach’s choice
WOD prep
Practice double unders and warm up the dead lift to wod weight. Use 85-90% of 1rm as a guide.
WOD
Dead Annie
50-40-30-20-10
Double unders
Ab-mat sit-ups
3 dead lifts after each round of Ab-mat sit-ups(315,210)
*Scale dead lift load as needed.
Option 2:
50-40-30-20-10
Double unders
Ab-mat sit-ups
*3 dead lifts after each round of Ab-mat sit-ups(275,180)
*Scale dead lift load as needed.
Option 3:
50-40-30-20-10
speed steps or singles x 2
Ab-mat sit-ups
*3 dead lifts after each round of Ab-mat sit-ups(185,125)
*Scale dead lift load as needed.
Post WOD
Banded hamstring stretch.
Dead Annie: 9:26 | 2 x Speed Steps | 155# DL
Fun little twist on Annie!
Prepped DL to 315# but thought better of that choice and instead used 275# for the WOD.
8:53 @ 275#. Dubs felt pretty good. Nice to see CJ.
9:28 rx