CHIPPER Time

Friday 3/21 Open 14:4
Warm Up

500m row…easy non rowers SU’s and DU’s practice
10 Windmill r/l, wipers, hugs
Walk Rig lunges open hips, 5 inch worms, 5 sumo squats, 5 hollow body rocks, 5 supermans

Skill Clean
empty bar- jump shrug, hi pull, front rack then..add weight 3 sets of 5 reps.

1st wave athletes before WOD complete 100m row, 5 T2B, 5 Wall balls, 5 ring rows…

Workout 14.4

14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups