WARM UP
Coach Stretch
Hips and Hammies
3 RDS
6 Dead Bugs
5 Straight Leg KB Deadlift
6 Goblet Squat
5/arm KB Push Press
Skill / Strength
4 Sets
Clean Grip Deadlift (segmented)
Pause 3 times (Below knee, at knee, above knee)
WOD
CHIPPER FOR TIME
150 Wall Balls, 20/14#
5 Burpee penalty every time you break or drop
*Scale burpees for up/downs
TC: 20 Mins
Score is time complete or total reps of wall ball shots
Scale the wall ball weight to sustain bigger sets. Wall Ball should feel light. You should be able to perform relatively large sets with minimal rest breaks. Your legs and lungs should be burning within a couple of minutes of “3…2…1…GO!” You’ll lose the intended stimulus if your sets are small and your rest breaks are big, so scale the load and/or the volume accordingly.
Post WOD Accessory
50 Push Ups