Chipper.
General warm up 5′
3 rounds not for time
10 air squat
10 kettlebell swing
10 kettlebell halo
10 v – ups
STRENGTH
Sport: 6 x 2 thrusters heaviest as possibile
Community: Technique > 3 position clean pull heavy %
WOD
For time
400 m run
50 ground to overhead plate @25 kg M / @15 kg F
25 toes to bar
200 m run
30 ground to overhead plate @25 kg M / @15 kg F
15 toes to bar
100 m run
$ CASH OUT $
3 x 10 choose 1 ab. exercise and do that.
