WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (Hips, hamstrings, calves, overhead etc.)
Review Rowing technique, 5 chipper movements and scaling options.
Group in teams of 3 and warm-up for the WOD.
Each team needs a Rower / Box / Plate(s)
WOD A
BC DAY BLOWOUT
Teams of 3, Complete for time:
500/400 Cal Row* + 500 rep chipper:
100 Plate G2OH (55/35)
100 Plate facing burpees
100 Plate box step ups (24/20)
100 Pull-ups (sub ring rows)
100 Box jump overs (24/20)
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P1: Row for Cals (up to 500/400)
P2: Chipper
P3: Rest
Rotate in order every minute on the minute.
Pick up where the athlete ahead of you finished on the chipper.
Once your team finishes the chipper or the row, continue rotating until the other is complete.
*MMF = 465 cal / FFM = 435 cal
ACCESSORY
Cool down, Roll, Stretch, Mobilize and Socialize
