WOD'S

EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30
Push-ups
*For both the BOR and Push-ups, use a 1111
controlled tempo.

-then-

"RANNIE"
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
**GHD Optional