ANNIE GOES TO GRANNIE

20160926_194006

Congrats to all of you that hit a new PR yesterday. It was great seeing all of you that put in the hard work to help improve yourselves.
 
Doing accessory work like lateral raises will help out with a few things. It can be a prehab to help you prevent injury, it can also be a tool to help you strengthen the stabilizer muscles. When doing these today take your time with them and focus on contracting at the top of the movement.
 
When doing the WOD today think of which one that you can do without stopping going fast keeping your time under 10 min. If you have done Annie a few times RX then take a peek at Grannie. If you haven’t done Annie yet get that one down first. If your double unders aren’t quiet there yet keep up the intensity up by using double taps. Remember for double taps to be a useful mod, you need to complete both taps while in the air! Ideally one will occur on the way up, the other on the way down just like a double under!
 
#cfbb
#cfsl
#pomsquad
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Gymnastics
3 RNFT
20 Lateral Raises 10R/10L
30 Sec Handstand hold
20 Double-unders
 
WOD
 
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
 
Grannie (Time)
For Time:
30-25-20-15-10-5
DU’s
GHD Situps