25th June 2012

Warm up

10 Rounds of box

10 sets of 10 reps of alternate Jumping jacks and high knees

WOD

The Chipper For time:

60 KB Swings – 24/16kg

50 Burpees

40 Pull ups

30 Push ups – hand release

20 Push press – 95/65 lbs

10 SDHP – 95-65 lbs

(Cap in 30 minutes)

Afterbash

50 sit ups

50 back extn

Leave a Reply

Your email address will not be published.