WOD: Saturday, October 10th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 3 Cleans (ascending weights)
  • :15s Hollow Hold 

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Workout: “2020 CF Games – Awful Annie” 

For Time 

50 – 40 – 30 – 20 – 10 

  • Double Unders 
  • Ab-Mat Sit Ups 

5 – 4 – 3 – 2 – 1

  • Cleans (185/115) 

*Cleans can be squat OR power 

*Scaled : 10 – 8 – 6 – 4 – 2 Cleans (105/75) 

*Double Under scale: Single unders x2

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Cardio Option: For Time 

50 – 40 – 30 – 20 – 10 

  • Double Unders 
  • Ab-Mat Sit Ups 

25 – 20 – 15 – 10 – 5

  • Rage Balls (20/15)

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Core: 5 Rounds 

  • 20 Reach the ceilings
  • 20 Kick the ceilings