WARM UP
Coach Stretch
Hips and Hamstrings
3 RDS
5 Box Step-Ups
5 Air Squats
6 Dead Bugs
6 Hollow Rocks
Skill / Strength
8-6-5-5-3-2
Bench Press
Increasing load
Superset:
5 Close-grip Parallette tricep push-up
or Strict Ring Dips
WOD
Chipper For Time
50 Wall Balls, 20/14#
40 T2B (scale: K2E)
30 HSPU (scale: Hand Release Push Up)
20 Deadlifts, 155/105#
10 Box Jumps, 24/20#
20 Deadlifts 155/105#
30 HSPU (scale: Hand Release Push Up)
40 T2B (scale: K2E)
50 Wall Balls, 20/14#
TC: 23 MINS
Post WOD Accessory
100m Heavy KB/DB Suitcase Carry
(roll shoulders up-back-and-down to stay engaged and keep weight away from thighs)