Monday Workout: Down and Up Chipper

WOD

Level 1

For Time, Down and Back Up “Chipper”:

• Run x 400m
• Jump Rope Single x 100
• Wall Ball (20/14) x 40
• Abmat Sit-up x 30
• Box Jump Step Down (24/20) x 20
• Burpee Ring Row x 15*

*Once you complete the 15 burpees and ring rows, go back up finishing the workout with a second 400m Run.

Level 2

For Time, Down and Back Up “Chipper”:

• Run x 800m
• Double Under x 100
• Wall Ball (20/14) x 50
• Abmat Sit-up x 40
• Box Jump Step Down (24/20) x 30
• Burpee Pull-up x 20*

*Once you complete the 20 burpee pull-ups, go back up finishing the workout with a second 800m Run (only do the burpee pull-ups 1x).  This is a long one, so pace/scale appropriately.

ANNOUNCEMENTS

• BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!