Warm Up: “Annie”

50 – 40 – 30 – 20 – 10

Double Unders

Abmat Sit Ups

The only way to get better at DU’s is to keep trying them and approaching them differently until you can link them together.

Make up a missed WOD or work on your Olympic Lifting

OR HAVE IT YOUR WAY!! Thursdays are there for you to address weaknesses and difficulties without the clock running.

Slow it down, lighten the weight and learn. MOBILITY is important too!!

Suggested WODs “KAREN” or “RANDY”

150 – Wall Ball Shots 20/14lbs 10’/9′


75 – Power Snatches 75/55lbs



Rick’s first pistol!