In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 minutes

Performance: Deadlift – warm up, then perform 2 reps at 70%, 2 reps at 75% and 2 reps at 80% of your 1RM or theoretical 1RM. Note: this should be a weight you could do 4 or 5 more reps at – DON’T MAX OUT – we are retesting the 1RM Deadlift NEXT week!

Fitness: 5×5 Deadlift @ RPE 7 + 20 sit throughs (or grasshoppers as a scale)

Part 2 – Conditioning:

Performance:  “Annie” 50-40-30-20-10 reps for time of –

  • Double-Unders
  • Sit-ups

Fitness: “Fannie” 50-40-30-20-10 reps for time of –

  • Parellette or BB hurdles
  • Sit-ups

Want more? Optional challenge:

  • Run 400m for time