Wednesday, 1 February, 2017

WARM UP – MOBILITY

Skipping drills, big full body dynamic stretch

Everyone grab a KB and empty bar to tech KB Snatch, Power Clean & Thrusters

WOD A

CHIPWRECKED
For time (30 min cap)
100 Double Unders
20 Power Cleans 115/80lb
40 Toes To Bar
20 Thrusters 115/80lb
40 Burpees Over Bar
20 Box Jumps 30/24″
40 KB Snatches 20/12kg (20 per side, divide how you like)
20 Chest To Bar Pullups
50 Double Unders

-Add uncompleted reps as seconds
—————————————————————
CHIPWRECKED – RX+
For time (30 min cap)
200 Double Unders
20 Power Cleans 155/105lb
40 Toes To Bar
20 Thrusters 155/105lb
40 Burpees Over Bar
20 Box Jumps 30/24″
40 KB Snatches 24/16kg (20 per side, divide how you like)
20 Bar Muscle Ups
100 Double Unders

-Add uncompleted reps as seconds

ACCESSORY

Easy 5 min bike, row or run cool-down
Crossover Recovery
Stretch anything that needs stretching!