WM WOD – MONDAY 10.02.20 – “LONG CHIPPER”
MOBILITY&WARM UP
AMRAP 10 min for Quality
1:00 Row
15 AB-Mat Sit-Ups
10 Hand Release Pushups
15 Hip Extensions
10 Strict Presses (empty barbell)
SKILLS & SPECIFIC WARM UP
Clean Warm Up
CONDITIONING
“LONG CHIPPER”
1n a 35′ Time cap
Buy In 1000 mt Row; Then :
25/18 Sand Bag Squat Cleans #25
25 cal Ski Erg
25 D-Ball Clean #50/30
50 Wall Ball Shots #9/6
25 D-Ball Clean #50/30
25 Cal Ski Erg
25/18 Sand Bag Ground To Overhead #25
Cash Out 1000 mt Row
