Saturday, 24 September, 2016
WARM UP – MOBILITY
Big dynamic warm-up + full body stretch (calves, hip/hamstrings, dip extension)
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Review movement standards and scaling options.
WOD A
2014 REGIONALS(ISH) CHIPPER
For time:
50 Calorie row
50 Box jump overs (24/20)
50 Kettlebell swings (32/24kg)
50 Wallballs (20/14 – 10ft)
50 Ring dips
50 Wallballs
50 Kettlebell Swings
50 Box jump overs
50 Calorie row
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Stagger 2 heats by 4-5 mins
30 min time cap (30+ uncompleted reps)
Scale reps to 30-35 as needed, scale ring dips to bar/bench/or push-ups.
