“O.C. CHIPPA” WOD 10/13/17

WARM UP:

50 Single Unders 

10 Bumper Jacks 2″

10 Bumper Jacks 4″

10 Y’s, Y’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Pass Throughs 

10 Good Mornings 

10 OHS

10 Snatch Extensions 

10 Snatch Pulls

Then:

Mobility 

SKILL:

3 Rounds

10 Weighted Bar Dips

Max Effort L Sit

LIFT:

Snatch + Hang Snatch

2 + 1 @ 60%

2 + 1 @ 70%

1 + 1 @ 75%

1 + 1 @ 75%

WOD:

“O.C. CHIPPA”

For Time: (17 Min. Cap)

50 Wall Balls (20) (16/14) (14/10)

40 Pull Ups

30 Ring Dips

20 Power Snatches (115/75) (95/65) (75/55) (55/35)

10 Burpees

20 S20 

30 KBS (70/53) (53/44) (44/35) (35/26)

40 Box Jumps (24/20) (20/12)

50 Double Unders