"CHIPPER GONE BAD"
- WARM UP
- WOD
-
POST-WOD
0:30 Row
0:30 Knuckle Draggers
0:30 Push-Up to Down Dog
0:30 Row
1:00 Child’s Pose
PART 1: Strict Press:
Build to a Heavy Set of 20 reps
*Score = Heaviest Load
PART 2: “Chipper Gone Bad”
[Teams of 2]
AMRAP 18:
- 100 Wall Balls (9/6)
- 80 Dumbbell Snatches (22.5's/15's)
- 60 Box Jumps (24”/20”)
- 40 HSPUs
- 20 Calorie Row
*Score = Total Rounds + Reps
COOLDOWN
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
[Midline]
4-5 Supersets For Quality:
40 Second D-Ball Hold
20 Hip Extensions
1 Minute Weighted Wall Sit
Rest 1 Minute Between Sets