Athletes,

Great work busting through Grace and Karen. Much mental toughness is needed in both of those WODs. I hope we also made a couple PR’s in how to apply your fitness in a way that doesn’t redline you out of the gate!

The next workout is Annie. You new people (6 months or less)…I understand you don’t have double unders. You older CrossFitters (1 year of more…no excuse)…practice guys. You dedicate a good chunk of time all week, 4 weeks a month, all year…get better!

Jared – FTCF

A. Warmup
3 Rounds Slow
20 Kettlebell Swings Russian
10 Overhead Walking Lunges 45/35
5 Pull-Ups

B. SWOD
Deadlift
7 @ 65%
7 @ 75%

C. WOD
Annie
50-40-30-20-10
Doubleunders
Situps