Coach Stretch
3 min bike or row + 200m jog
2 Rounds
5 inch worm to push ups
8 bird dogs
8 straight leg sit ups
8 box step overs
Spend 5-10 mins to strategize with team
PARTNER COMMUNITY WOD “A”
level: Beginner
July 21st, 1944
4 RFT
21 Box Jumps 24/20
19 HR Push Ups
44 Calorie Bike
200m Partner Run
Time Cap: 30 min
TEAM WOD “B”
level: intermediate/advanced
7/21/1944
Liberation Day
CHIPPER
in teams of 2 or 3+
Accumulate 1,944 reps total of all movements
Must perform each movement at least once
Teams split reps. One person works at a time.
Conditioning
Row meters (ex: 100m = 100 reps) 1000m Max
Partner/Team Run (ex: 200m = 200 reps) 1000m Max
Double Unders / Single Unders
Gymnastics
HSPU or Push Ups
Pull-Ups
Air Squats
Box Jumps
Weightlifting
Hang Power Clean
Front Squat
Push Press
Overhead Squat
75/55#
TC: 30 mins