500m Row
5x1 Overhead squat + 5 Duck walks forwards and back
2x Inch worm
5x10 Shoulder rotations
Strength:
15 minutes Floor press
Max reps @ 80, 70, 60, 50% 1rm
WOD
"Annie"
Complete for time:
50 Double unders
50 Sit ups
40 Double unders
40 Sit ups
30 Double unders
30 Sit ups
20 Double unders
20 Sit ups
10 Double unders
10 Sit ups
+
"Crackpipe" (modified)
Complete for time:
Person 1- 250m Ski
Person 2- 20kg Bar close grip overhead hold
Chris working on gymnastics strength with a broken leg, no excuses.
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