Friday afternoon, (tomorrow), we will only have 1 class at 5:30. the 4:30 class will not be held. Morning classes will take place as normal at 6 am and 7 am.
Warm-up: Coaches Choice
Strength: Front Squat / Toes to Rope
(10+5)4
Build to 50% of 1RM
Alternatives to “Toes to Rope” are “Knees to 90” or simply hang from the rope with arms held at 90 degrees for 5 secounds.
WOD: LITTLE CHIPPER
For Time:
3 rounds
20 ft Standing Broad Jump
20 T2B
20 Calorie Bike
20 Pull-ups
20 GHD Situps
20 Calorie Ski ERG
Athletes can pick the starting movement of their choice, then they must move through each round in the order listed above.
Icing: Tabata Handstand Hold and Roll-ups.