Double WOD Day

WARM-UP

Spend 5-10 minutes getting warmed up and loose, self paced.

WOD #1

Annie

50 Double unders 

50 Sit-ups

40 Double unders 

40 Sit-ups

30 Double unders

30 Sit-ups

20 Double unders

20 Sit-ups

10 Double unders

10 Sit-ups

After everyone has taken 5-10 minutes too recover move on to WD #2

WOD #2

For time;

500m row

40- push-ups

30- KB swings

20- wall balls

10- pull-ups

20- wall balls

30- KB swings

40- push ups

500m row

NOTE: The KB weight needs to be difficult but not crazy.  You should NOT have to put it down afer every swing, but you shouldnt be able to do all 30 unbroken either.   Push yourself but don't sacrifice technique.