Friday 11th, Aug. 2017

Warm-up:   3 RNFT

100 m run

10 m duck walks

8 samson stretch

6 walk the floor

5 squats

 

“Chipper Junior”

20 mins AMRAP

10 single arm DB push press 50/35

10 pistol squats . (scale: 15 squats)

10 sit-ups

10 box jumps 24/20

10 ring push ups (scale: dips)

200 sand bag run . 60/30

 

 

ENDURANCE WOD

Complete for time:

500 m row

10 over the rail burpees

15 wallballs . 20/14

500 m row

20 medball cleans  20/14

25 russian twist (L+R= 1 rep)

500 m row

30 wallballs

35 walking lunges w/ medball OH

1000 m row