Warm-up:
Coach’s Choice
Strength/Skill:
Review WOD Movements and Get Ready to Work!
WOD:
Chipper Time!
100 Single Unders/Double Unders
90 Step Lunges/Weighted Step Lunges (KB used for swings)
80 Slam Balls (30/20)(50/30)
70 Wall Balls (20/14)(30/20)
60 KB Swings (1.5/1)(2/1.5)
50 HRPUs/HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
30 Superman Holds (2 seconds)/GHD Extensions
20 Burpees/Burpee Pull Overs
10 Pull Ups/Bar Muscle Ups
Mix and match RX/RX+ movements (RX listed first, followed by RX+) and go in any order you would like, but you must complete one movement before going on to the next.
Mobility:
Athlete’s Choice
Buy Out:
Athlete’s Choice