WOD November 22nd – Chippy

By November 21, 2016 wod No Comments

Skill/WQarm-up Partner or Team One person working at a time: Row 1000 meters, 50 slam balls, 250 du’s or 350 singles, 50 sit ups, 2 bear crawls each person (across gym and back = 1). If a team has to have 3, 2 people work at the same time both accomplishing same reps individually as everyone else.  Bear crawls may be accomplished simultaneously.

 

WOD – For Time

70 DU’s (2 to 1 singles)

60/50 Calorie Row

50 Abmat sit ups

40 KB swings (24/16)

30 Pull ups (RX+= C2B’s)(mod-banded, ring rows)

20 Hand Release Push-ups

5 Rope Climbs (mod 20 pulls + 20 knee raises = 5 rope climbs)

***Staggered start if too many or may run 800 as sub to row

(Time Cap 20 min)

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