“Nasty Annie…”

Past 2 Days Have Been… “Memorable”…

Wednesday Was A Our “9/11 Memorial” WOD…

Thursday… You Either Climbed 110 Stories (Height Of The World Trade Centers) & Performed 21 Burpees 1,980 + 21 = 2001)… Or You Climbed 55 Stories & Performed 343 Push Ups/KettleBell Swings (The Number Of FireFighters Who Gave Their Lives On September 11th)…

***More Thoughts On Those WODs/Performances Later This Weekend…***

Today… No Special Significance… Just A “Normal” WOD From My Own Twisted Mind…

A Little “Girl” Mash Up To End The Week…

“Annie” Meets “Nancy”… With A Twist…

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***Double Unders… All Levels… MOD 1: 1/2 Dubbs… MOD 2: Tripled Singles…***

***Bar Muscle Ups… All Levels & DOES NOT Have To Be Un-Broken… MODs: Un-Broken Chest To Bar Pull Ups or Chin To Bar Pull Ups or Toes To Bar or Hanging Knee Raises…***

***Hang Power Cleans… Rx’d: M-135lbs/F-95lbs…***

***Sit Ups… ADV: GHD Sit Ups… Rx’d: AbMat…***

***Straight Shot Run Penalty For Moving Feet During Air Squats…***

30 Min TIME CAP!!!

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For Time:

50 Double Unders

3 Bar Muscle Ups

10 Hang Power Cleans

50 Sit Ups

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40 Double Unders

4 Bar Muscle Ups

8 Hang Power Cleans

40 Sit Ups

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30 Double Unders

7 Bar Muscle Ups

6 Hang Power Cleans

30 Sit Ups

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20 Double Unders

4 Bar Muscle Ups

4 Hang Power Cleans

20 Sit Ups

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10 Double Unders

3 Bar Muscle Ups

2 Hang Power Cleans

10 Sit Ups… Not Time…

150 Air Squats With Out Moving Feet… TIME!!!

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3…2…1…GO!!!

Mando

9.12.2019 WOD & Scores…