ROW baby ROW
WARM-UP:
Jog the Box 3 min
Bring Sally-Up – Squats w/ empty barbell
Dynamic Stretch
STRENGTH:
Split Jerk
(4)6
Build Weight to your 75 to 80 %
WOD: LOOSE ENDS
For Time:
50 Box Jumps 24/20
40 C2B Pull-ups
30 Calorie Push Pull
20 Angle Press 70/50
10 Laps Around Gym Perimeter KB Farmers Carry 90/70
Time Cap: 18 min.
This is a STRICT chipper…start with the Box Jumps, complete the reps for each movement before moving on.
ICING:
Your 1% in 2 min.
Kot – Tib Raises 20 reps
Deadhang for 90 seconds