WOD NOTES
Monday chipper.
Fitness and Performance
Rowing warm up
10 Legs onlys
10 Legs and hips
10 Full @22
10 Full @26
10 Full @28
For time
50 Calorie Row
40 KB Swings
30 Wall balls
100 DU
30 Wall balls
40 KB Swings
50 Calorie Row
Sport
15 minutes
Build to a heavy Snatch balance
Snatch
Build up to 85%
Then…
3 singles @90%
2 singles @92.5%
Core Bonus
3 x 15 V ups
