WARM UP – MOBILITY

Big dynamic warm-up and full body stretch

Tech: Power cleans + Kipping pull-ups

Review other WOD movements and warm-up for WOD.

WOD A

2015 MASTERS / TEENS – LONG CHIPPER

Complete for time:

1,000 meter run (2 laps)

25 Power Cleans (135/95)

25 Box Jump Overs (24/20)

25 Chest to bar pull-ups

50 Wall Balls (20/14)

25 Chest to bar pull-ups

25 Box Jump Overs (24/20)

25 Power Cleans (135/95)

30 min time cap

Partner up with a similar athlete to share equipment where possible

Stagger 5 min, letting the faster athlete start.

ACCESSORY

Cool down, Roll out, Stretch, Socialize & Get back outside!!