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STRENGTH

3: Front Squat (8 E2MOM x 3)

WOD

CHIPPER T2B DU DL FS HC S2OH (Time)

50 Toes to Bar

30 Double Unders

40 Deadlifts

30 Double Unders

30 Front Squats

30 Double Unders

20 Hang Cleans

30 Double Unders

10 Shoulder to Overheads

30 Double Unders

Basics-Sit Ups, Jump Rope Singles

DB or BB for all lifts can be used

RX-95/65#

RX+-115/75#

50-59-75/55#, Knee Raises, 2:1 JR

60+-65/45#, Sit Ups, 1:1 JR

OPTIONAL ENDURANCE

10 RFT JR RUN (Time)

10 Rounds

25 Double Unders(RX+) or 50 Jump Ropes (RX)

200 m Run