Warm-up: 1/2 Tabata of GPU’s, Slamball,
Strength: Work on DB OH Squat. Get a weight dialed in for the WOD
WOD: CHIP AWAY FAST
For Time:
Buy in: 55 Calorie Row
10 HSPU
5 Rope Climb
2 Tire Flips
20 DB OH Squat 50/35 (10 each Arm
4 Rope Climb
4 Tire Flips
30 GHD Sit-ups
3 Rope Climb
6 Tire Flips
40 Slamball 40/30
2 Rope Climb
8 Tire Flips
50 Double Unders
1 Rope Climb
10 Tire Flips
Cash out: 55 Calorie Row
Time cap – 30 min.
Icing: Dragon 2 min. ES and Pigeon 2 min. ES