[one_half]
RXD
Annie
50-40-30-20-10
Double Unders
Situps
Rest 3min
10-20-30-40-50
Wall Ball (20/14lbs)
Run 200m
[/one_half]
[one_half_last]
FIT
60-50-40-30-20
Single Jumps
40-30-20-10-5
Situps
Rest 3min
10-15-20-25-30
Wall Ball
Run 200m
[/one_half_last]
There will be a time cap on Annie at 10mins. If you aren’t done within that time, you need to move on to the next part of the workout since it will take up most of the time. We put Annie first so that if you want to use it as a Benchmark test, you can. Don’t try to game it and go easy on Annie — it should be done as hard as you can. You get a 3min rest before you go into part 2!
Beyond RXD
4 rounds for time:
1,000m Row
Rest 1:30 between efforts
NOTE: Goal is to hold a fast, consistent pace across the 4 intervals. Try to finish each interval within 3 seconds of each other.