PreWOD

Dynamic Warmup

Met Con

Warm up : Dynamic, Bring Sally down

Saturday: Chipper Partner WOD

100x double unders / 300 high jump singles

90x wallballs

80x K2E

70x Box Jumps

60x Kettlebell swings 50/35

50x Ball slams

40x Dead Lifts 155/105

30x Snatches  95/65

20x Ring Dips

10x Turkish Getups 50/35

Partner #1 works on movements

Partner #2 Runs 200 meters or rows 300 meters (switch when row/run is completed)

 

Cool down: coaches choice

 

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