WORKOUT OF THE DAY, OCTOBER 16TH 2020

WOD:

#aweful annie (18 min Cap)

Below is the crossfit games qualifier WOD #aweful annie. This was performed with a drag rope, ghd, and heavy cleans. Our class will be doing the Open Prep Version of the WOD listed below as well.

50-40-30-20-10
Drag Rope Double-under (OR 100-80-60-40-20 Regular Double Unders)
GHD sit-up
5-4-3-2-1
Clean (275/185)

Open/Scaled Prep Version: 
100-80-60-40-20 
Double Unders
50-40-30-20-10
Weighted Ab Mat Sit Ups (25/15lbs) or GHD Sit Ups
*5 Power Clean (225/155) After Each Round (Do not go over 85% of 1RM Clean

STRENGTH:

#deadlifts

3 Deadlifts x10 (70-80%)

OPTIONAL GYMNASTICS SKILL:

5 Sets
Every 1:50
9/7 Muscle Ups (Unbroken) *If not at muscle ups yet, you can do chest to bar pull-ups, pullups, ring rows, etc.

OPTIONAL CARDIO:

Option 2: 
Ski (OR Row) Option:
500 warm up
6×200: w/ 30sec rest
6×300 (sprint 1st 100) w/ 45sec rest
6×200: w/ 30sec rest
500 warm-down

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