Monday, June 7, 2010 “Annie”

The 'Russian Lunge-rs'

Buy-in

Jumprope 1 minute each of:

• Single unders
• 1-foot alternate
• Double unders

CF Warmup.  3 rounds of 10-15 reps of:

• Samson Stretch (do once each round for 15-30 sec.)
• Overhead Squat with PVC
• Sit-up
• Back-extension
• Pull-up
• Dip

Skill

• Thrusters

Strength

Back Squat 3 x 5

WOD

“Annie”

50-40-30-20 and 10 rep rounds of:

• Double-unders (tuck jumps, single unders)
• Sit-ups

Post time to comments.

Scaled rep rounds:

35-25-20-15 and 10 

25-20-15 and 10 

20-15 and 10 

Time limit 15 minutes

Cash-out

Pose

• Change of Support  8 slow, 16 fast
• Forward change of support 1 minute
• single leg hop

Stretching