Double Chipper
50 deadlifts 50 lbs
40 box jumps/step ups
30 pull-ups/jumping
20 squats (front OR back) empty barbell
10 shoulder to overhead empty barbell
Rest 5 min
50 air squats
40 hand release push-ups
30 hang power cleans (empty barbell)
20 lunge steps
10 burpee chest to bar pull-ups
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front wrack, overhead WOD 12 EMOM 3 wall Walks 5 burpees
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power Snatch 20 push ups
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10 shoulder taps Strength: prep for WOD WOD For 20 min on the 4:00, 8:00,