WOD 9.9.14

Main – CrossFit

Abs are revealed in the kitchen, but they are built up in Annie. Thanks Adam – E

Warm-up

Short Warm Up
2 Minutes of Jump Rope
10 Push-ups
10 Wall Balls
10 PVC OHS
10 Pull-ups
10 Squats
30 second Samson

Weightlifting

Deadlift (10,6,4,4,1,1 – Build to 1RM in 20 Minutes)

Add weight every set til you get a 1RM. Between every set, perform 15-45 second “nose to wall” handstand hold.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Some of you got to do Annie Saturday as a team, now you get to do it solo. If you want to RX +, skip this WOD and do the GHD Annie – BUT expect to be in pain for several days.

GHD Annie (Time)

GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups

Cash Out

Metcon (Time)

50 Push-ups for time

Cool Down

Spend the time where needed, roll hip flexors, and stretch out quads and abs.

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