WOD 200714 - TUESDAY

WARM UP

PVC DISC + OHS mobility


2 RDS

50sec DU practice

50m single DB OH walk L/R

8 Air Squat to Calf Raise

30s Bike/Row


S/S

5 Sets

7 Overhead Squats

moderate weight


superset with:

5-7 Ring Dips or

5-7 Negative Ring Dips


WOD

CHIPPER

200 DUs / SUs

10/7 Row - 9/6 Bike

150 DUs / SUs

15/12 Row - 12/9 Bike

100 DUs / SUs

18/15 Row - 15/12 Bike

50 DUs / SUs

21/18 Row - 18/15 Bike



TC: 20 MINS

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