9/25

Warm Up

500 m Row / 400 m Run

10 Arm Circles (fwd & bk)

10 GHD Sit Ups

10 PVC Passthroughs

Dynamic:

Lunges

High Knees

Quad Pulls

Karaoke

 

WOD

“Chipper Friday”

100 Yard Sprint

100 Jumping Air Squats

100 Yard Sprint

90 Butterfly Sit Ups

100 Yard Sprint

80 Goblet Squats (53/35)

100 Yard Sprint

70 Wall Balls (20/14) (Stop/drop/rest: 5 Penalty Burpees)

100 Yard Sprint

60 Push Ups

100 Yard Sprint

50 Jumping Lunges

100 Yard Sprint

40 Burpees

100 Yard Sprint

30 Push Press (45/35)

100 Yard Sprint

20 Double Unders (80 Singles)

100 Yard Sprint

10 V-Ups

100 Yard Sprint

WORKOUT OF THE DAY