181102 - FYF - Chipper!

WARM UP - Run down and back 6 lengths
Plate Trunk Twists
Plate Lumberjacks
Plate Press
Plate Tricep Extension
Plate Overhead Back Stepping Lunges
Plate Row
Plate Burpees

COACH PREP -
Wallballs : Practice Squats and Tosses
Burpee Box Jump Overs : Box Jump practice
Toes to Bar : Knee Raises/Strict T2B/Kip Swing
DB Snatches : Lawnmower pulls
Chest to Bar : Elbows Back

WOD - For Time (Time cap 30 min.)
50 Wallballs 20# to 10ft./14# to 9 ft.
40 Burpee Box Jumps 24”/20”
30 Toes to Bar
20 DB Snatches 45/35
10 Chest to Bar
20 DB Snatches 45/35
30 Toes to Bar
40 Burpee Box Jumps 24”/20”
50 Wallballs 20# to 10ft./14# to 9 ft.

COOL DOWN - 400m Jog out and walk back