Warm Up:
Med Ball Catch
Banded Lat (Active)
Dynamic Flex/ Prep:
– Supine Wipers/ Up N Over
– Prone Scorpion/ Calf Raise
– Knee hug to toe touch
– Forward Lunge W/ Lateral Flexion
– A Skip
– Squat Jump
Partner WOD: Modified 2012 Regional Team Chipper
For time:
– 40 Ring Dips while partner holds 205/115 pounds*
– 60 Wall ball shots while partner holds chin over the bar 20/14 lbs*!
– 100′ Farmers Walk with 10 Alternating burpees at turnaround (Rig length)
– 40 Box alternating Box Jumps
– 100′ Farmers Walk with 10 Alternating burpees at turnaround (Rig Length)
– 4 Ring Dips
* You may break up reps however you like.
! You may only work once partner picks ups and holds Barbell in full extension/ Chin is over the bar.
Saturday Challenge/ Gymnastic Skill
4 Rounds every 90 sec):
– Rope Climb (sub lying to stand rope climb): 2 (3)
– Strict T2B + L Hold: 5 + 10 se
Recovery:
– OMG Forearm Stretch
– Rig Rear Dealt
– Fab Four
– Down Dog/ Child’s Pose
BONUS: 10 Min flush (3 Min Bike/ Walk/ Row – 7 min roll)