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19th June 2019

WOD WOD, June 20, 2019

June Benchmark “Annie”

Warm-up
KB carries / Baby Taps / Beat swing Prep

Gymnastics
Skill Development Kipping pull ups – Running clock see below

Options
1- # unbroken C2B
2- # unbroken butterfly pull ups
3- # unbroken kipping pull ups
4- # seconds kipping
5- Alt between hollow hold & superman

*Chose 1 and stick to it – skill over capacity
*Running clock see below

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

Running Clock –

0-10
Pull up EMOM

10-15
rest/set up

15-25
June Benchmark – "Annie"

25-30
rest/set up

30-35
AMRAP 5
2-4-6-etc DB box step up
2-4-6-etc DB row
(L + R is 2)

ANNIE OPTIONS:

30/25/20/15/10 ( dubz )
150/120/90/60/30 Singles

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