Swinging Annie – CFS

Strength
Overhead Squat
2-2-1-1-1

WOD
Swinging Annie
50-40 30-20-10
Double Unders
Sit-ups
Kettlebell Swings- 1/2 reps (1.5,1)

Level 2- (1,0.75)
Level 1- (0.75, 0.5)

Strength Schedule
Monday – Strict Press & Push Press
Wednesday – Front Squat
Thursday – Benchmark: “Dork”
Friday – Snatch

At Home WOD
4 Rounds
30 on : 30 off
Complete 1 station then move on
– Sit Ups
– Burpees
– Air Squats
– Russian Twists

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