Power:
Split Jerk Dip 3×10
Split Jerk Jail/Foot Work
WOD:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Post WOD:
Bring Sally Up
For the Power portion today we are going to work a bit on the split jerk dip and also the footwork with “Split Jerk Jail.”
Then we are going to tackle Annie – double unders and sit ups. Proficiency in double unders and speed in those sit ups will help you get done quickly today.
You have 10 minutes to work through the reps. Your Coach will help you find an appropriate scaling option for the double unders.
After all that, we will take a few minutes and revisit one of our old favorites – Bring Sally Up. Grab a barbell (95/65), throw it on your back, and follow the words of the song. “Bring Sally Down”, you hit the bottom of the squat and hold it until “Bring Sally Up.”
Blood will pool in your quads, it will be hard to stand up. This is as mental as it is physical. The song is about 3:30 and there are back squat reps. You can do it!