WARM UP / MOB

1KM Run (70-75% pace)
Dynamic stretch (Hamstings / Squat prep)
Dip extension stretch

WOD A

2014 Regionals – WOD 6 “The 50’s Chipper”
For time:
50-calorie row
50 box jump overs (24 / 20″)
50 deadlifts (180 / 120 lb)
50 wall-ball shots (20 / 14 lb)
50 ring dips
50 wall-ball shots,
50 deadlifts
50 box jump overs
50-calorie row

– Scale deadlift as needed, sets of 10 should be smooth
– Beginners scale reps down to 30 reps, or complete as a partner WOD.