Lockout Gay!!!!
Warm-up, (15min): Row 5 min. 3 Roundsof 5 Each w/BB Deadlift, Hang Clean, Front Squat, Push Press, Back Squat. Dynamic Stretch
Strength, (15 min.): Front Squat
(10/50)3
WOD: ANNIE-UP
For Time:
50 Double Unders
50 Situps
5 Muscle-ups / 10 Ring Dips
40 Double Unders
40 Sit-ups
4 Muscle-ups / 8 Ring Dips
30 Double Unders
30 Situps
3 Muscle-ups / 6 Ring Dips
20 Double Unders
20 Sit-ups
2 Muscle-ups / 4 Ring Dips
10 Double Unders
10 Sit-ups
1 Muscle-up / 2 Ring Dips
Icing: Sumo Squat 1 min. Frog 1 min. Sumo Squat 3 min.