Friday Workout: Chipper, Core Work

WOD

Level 1

• Front Squat (95/65) x 15
• Run x 500m
• Rope Pull x 10-15
• Row x 600m
• Hang Squat Clean x 10

*run 5x laps in parking lot (i.e. to street and back 5 times)

Level 2

Complete the Following for Time:

• Overhead Squat (135/95) x 15
• Run x 800m
• Rope Climb x 10*
• Row x 800m
• Squat Clean (185/135) x 10

*Start from standing position (no jump). Scale reps if needed.

**Use one bar for both barbell movements – scale appropriately.  If you need to sub running for 800m row, do 600m run (i.e. turnaround before last turn on 800m course).

Compare Here

CASH OUT

4 Sets:

• 20 Second Russian Twist
• 10 Second Rest
• 20 Second Superman Hold
• 10 Second Rest

Then, Mobilize

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