ANNIE!!

Warm up: Row or run for 10min then work on muscle ups, hspu, hand stands, or any skills that you would like to work on for 10min.  Fleming and I got on a hand stand kick for a long time.  We practiced it every day almost for a few weeks.  I recall going for 30min one time... and guess what? Now i can walk on my hands.  So use this time to practice a skill.

STR:  If you missed the strength portion recently its because we haven't had one.  We are resting up for the Total next week or maybe this friday.  However if you wish to do something strength oriented... 3x5 power snatch (speed focus, not weight).

WOD: ANNIE

50-40-30-20-10 of double unders and anchored abmat situps.