Warm Up
2 min. arm circles
Jog 400m
2x
20 box step ups
15 push ups
10 squats
Skill
Speed ladder work
400m for time
WOD
Annie
50 DUs/sit ups
40
30
20
10
Post
5 x 10 lateral dumbbell raises
5 x 10 shoulder shrugs (no rotation, just lifting up)
Warm Up
2 min. arm circles
Jog 400m
2x
20 box step ups
15 push ups
10 squats
Skill
Speed ladder work
400m for time
WOD
Annie
50 DUs/sit ups
40
30
20
10
Post
5 x 10 lateral dumbbell raises
5 x 10 shoulder shrugs (no rotation, just lifting up)