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Main – WOD
Chipper!
Warm-up
Metcon (No Measure)
Run/Row/AD 2 Min
Jump Rope / Double Under Practice
Shoulder/Front Rack Warm Up & Mobility
Weightlifting
Shoulder Press (3 X 8 @ 32X0 – Build Each Set)
Metcon
Metcon (Time)
15x Squat Clean [65/53]
20x Knees to Elbows (Ground)
25x Box Jumps [30/24]
30x Push Ups
35x Ab Mat Sit Ups
40x Walking Lunge
35x Double Unders
30x KB Swing
25x Goblet Squat [same weight as swing]
20x C2B Pull Ups
15x Ring Dips