5 Handstand Push-ups
10 Kettlebell Swings 35#
15 Double-Unders (barefoot)
Dynamic Warm-Up
WODs:
Strength:
Press 3x3 or 3x5, 3-5 min rest between
Then: 3x2 Push Jerk with weight you used for the last set
MetCon:
"Annie"
50, 40, 30, 20, 10 reps for time of:
Double-Unders
Sit-ups
Followed Immediately by:
3 Rounds for Time:
10 Unbroken Kettlebell swings 70#
10 Unbroken Wallball 20#
Endurance:
Run, Bike or Row: Tabata Intervals x 10
Note: Write down your time for Annie and go straight to the next WOD. Round must be repeated if you have to break up either the KB swings or the wallballs.
*If you did yesterday's metcon, you might want to skip the strength WOD and second MetCon.
Pic: Dave doing some inverted ring rows
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