Thursday, 10 January, 2019

WARM UP – MOBILITY
5 mins banded shoulder warmups + OH stretches

Tech/practice double KB C&J & carries

WOD A
KB C&J + CARRY COMPLEX
3 sets as an UB KB complex:
7 Double KB C&J
50′ OH carry
100′ Front rack carry
150′ Farmers carry
-Rest 1:30-2 mins-

-You can partner up and alternate complete rounds if needed
-Sub KB’s for DB’s as needed
-Record heaviest KB weight used (e.g. write 24kg if you used the greens)

WOD B
THE NOT CHIPPER CHIPPER
For time:
500m Run
400m Row
30 DB shoulder to oh 2×50/35lb
20 Burpee pull-ups
10 D-ball over shoulder 150/100lb

-Stagger second heat by 3 mins
-Scale BPU’s to 10-15 reps as needed

ACCESSORY
3 Giant sets:
12-15 DB lateral raises
12-15 Crossover Reverse Flies
12-15 Barbell front raises
12-15 Banded face pulls
-Rest 90 secs-

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