WARM UP:
500 M. Row (Easy)
500 M. Row (Mod.)
500 M. Row (Sprint)
SKILL:
Weighted Ring Dips
3×3
*Go as heavy as possible
LIFT:
Push Jerk
3×5 @ 75%
WOD:
2011 OC ThrowDown “Chippa WoD”
For Time:
50 Wall Balls (20) (16/14) (14/10) (10/6)
40 Pull-ups
30 Ring Dips
20 Power Snatches (115/75) (95/65) (75/55) (65/45)
10 Burpees
20 Shoulder-to-Overheads (115/75) (95/65) (75/55) (65/45)
30 Kettlebell Swings (70/53) (53/44) (35/26) (26/18)
40 Box Jump (24/20) (20/12)
50 Double
*Adv. 17 Min. Cap
POST WOD:
Shoulder Mobility
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