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-10 x Hip Swings F/B/Sideways
-Walking Kickbacks
-Flamingo
-10x Hollow Rock Pop Up
    -10x Std Hollow Rock Pop
    -10x Std Hollow Rock Pop w/ hand slap

WOD Brief (5 after)

Annie on the Run

40 min Time Cap:

400m Run
50 Sit up
50 Double Unders
400m Run
40 Sit Up
40 DU
400m Run
30 Sit up
30 DU
400m Run
20 Sit up
20 DU
400m Run
10 Sit up
10 DU
400m Run




Add Score

Roll Out Finisher

Roll out:
Chest (Pecs)
Shoulder
Lats
Buttocks
Leg F/B & Sides
Back

And Stretch Wrists
Flamingo
Add Score

Comments

Sergio Baca

Sergio Baca 2 weeks ago / Reply

Annie on the Run: 21:37

Samantha Bunch

Samantha Bunch 2 weeks ago / Reply

Annie on the Run: 28:40
Notes: Singles

Marsha Hill 2 weeks ago / Reply

Annie on the Run: 30:56

Dan Wischmeyer

Dan Wischmeyer 2 weeks, 1 day ago / Reply

Annie on the Run: 23:45
Notes: DU could be better, smoother transitions.

Cara Willbanks 2 weeks, 1 day ago / Reply

Annie on the Run: 33:48
Notes: du split in half

Adriana Posadas

Adriana Posadas 2 weeks, 1 day ago / Reply

Annie on the Run: 34:04
Notes: Row 500

Rebecca Beach

Rebecca Beach 2 weeks, 1 day ago / Reply

Annie on the Run: 35:25
Notes: 500 meters on rower each round

Sherry Shelton

Sherry Shelton 2 weeks, 1 day ago / Reply

Annie on the Run: 36:45
Notes: 500 ski sit ups DU

Kathy Pieper

Kathy Pieper 2 weeks, 1 day ago / Reply

Annie on the Run: 27:58
Notes: 80 of the sit ups was with a 6 lb wall ball. step ups

Amy Posadas 2 weeks, 1 day ago / Reply

Annie on the Run: 21:49

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