Friday, 17 June WOD

Warm-up: 10 minutes

  • 1:00 Row
  • 10 Step ups each leg
  • 10 Air Squats
  • 10 Box Dips
  • 1:00 Row
  • 10 Box Jump Overs
  • 10 Wall Balls
  • 10 Ring Dips

METCON: CHIPPER

For Time:

  • 50 Row (calories)s
  • 50 Box Jump Overs
  • 50 Deadlifts 180 lbs
  • 50 Wall Balls
  • 50 Ring Dips
  • 50 Wall Balls
  • 50 Deadlifts
  • 50 Box Jump Overs
  • 50 Row (calories)s

Post total time.

Scaling Options: Scale the Deadlift weight to keep at least quick sets of 5 and 10s. Scale the med ball weight to keep at least sets of 10 and 15s. A good scale for ring dips could be the same reps push ups.

Time Cap: 30 mins; if you get to the last 50 box jump overs just finish it for time!

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