WARM UP
2 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Hamstring – Quad – Low Back – ROW
A) For Time
50-40-30-20-10
Cal Row
5-10-15-20-25
Push Ups
Time Cap 15′
Rest 5′ Then:
B) BENCHMARK WOD*
“ANNIE”
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*compare to 4 JANUARY 2017
