WOD NOTES
Triple chipper with a partner.
Each person will complete the reps in an alternating pattern.
Person one completes 25 skips then person two competes 25 skips, then continue down the chipper.
Fitness
3 RFT:
25 single unders
20 walking lunges
15 sit ups
10 pushups
5 OH Squats 45/35
Performance
3 RFT:
25 double unders
20 walking lunges
15 sit ups
10 pushups
5 OH Squats 95/65
Sport
Build to
1 RM HBBS
Jerk recoveries
2 x 80%, 2 x 90%, 2 x 100%, 2 x 2 x 110%
4 sets of complex:
Max strict HSPU +
Max strict Pullups
Rest 90 seconds
3 sets of complex:
DB biceps curl x 8-12 +
Band triceps kick back x 15-20
Rest 90 seconds
