Annie Got Wrecked

IMG_4397-3.jpg

OPEN & PERFORMANCE

100 Double Unders, 50 AbMat Sit-ups, 12 Burpees

80 Double Unders, 40 AbMat Sit-ups, 12 Burpees

60 Double Unders, 30 AbMat Sit-ups, 12 Burpees

40 Double Unders, 20 AbMat Sit-ups, 12 Burpees

20 Double Unders, 10 AbMat Sit-ups, 12 Burpees

·      20min time cap!

FITNESS

200, 160, 120, 80, 40 Singles

Upper Body Imperative

If unable to complete singles, Bar hops (bar will be set on two 25# plates)

AbMats as prescribed, 1-Arm Step Down Burpee

Lower Body Imperative

15, 10, 8, 6, 4, 2 Arms Only Assault Bike

Standing Banded Ab Curls/Pulls (green/blue band)

12 Wall or Ring Push Ups (as lower body can tolerate)

 

RECOVERY: ROMWOD/Crossover Symmetry

Zachary Hamilton