Lifting tonight, please show up before stretch

Warm up

• 40 squats 
• 20 shoulder taps
• 100 skips
• 5 bottom up push ups 
• band release hips and ankles 

 

STRENGTH

Tempo Front Squats 5 x 5 (115/75)/MW [5 1 X 0] down 5, hold 1, explode, 0 pause

WOD

“Annie” For time: 50 – 40 – 30 – 20 – 10 Double Unders Sit Ups – Rest 3 minutes – Record Annie time then 5 Rounds Not for time: 5 Ring Dips 5 skin the cats 12 Dumbbell Bench Press