Cardio:
1 mile Time Trial or 2km row
.
Strength:
5×10 KB Dead lifts
@ 60%
.
WOD:
Start clock at 0:00
0:00-8:00 min
“Adapted Annie”
50-40-30-20-10
Battle ropes (2-4-1)
Seated back extensions
8:00-10:00 REST
10:00-15:00
20 sec on
20 sec off
Db Iron cross holds 15/7
15:00-17:00 REST
17:00-21:00 (4 min AMRAP)
3 KB presses 16/8kg
6 Chest to Bar
Score Annie time / AMRAP reps
Stouty’s Score
6:13 Annie
5 + 7 AMRAP
Enjoy
