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.