Chipper 1.0
Saturday
1/3/2015
Announcements:
1) We need some guys, part 1: Saturday, if you can swing in some time in the afternoon, weâve got a construction project of epic proportions! Check out whatâs going on around 12:30 or 1!
2) We need some guys, part 2: The competition being held here on Feb 7th and 8th is going to be a blast! On Saturday, itâs teams of 2 guys and 1 girl competing. Good news is that we have some many strong ladies here. Bad news is that we need more guys to help the girls fill their team! Talk to Brian!!
3) We still need to fill Kiddie Care hours in January! Sign Up ASAP!! Help out those single moms!
Main Class:
A. Warm-Up (start at any point youâd like)
1. Double Under Practice â 6-8 min
2. 3 Rounds
6 Strict Press
6 Upright Row
6 Back Squat
6 Good Morning
3. 3 x Row 250m
B. Gymnastics Prep
2-4 rounds
3-5 Pull Ups
5-8 Toes to Bar
5-10 Hollow Rocks
C. Prep â Power Clean, build to WOD weight
D. Prep â Push Jerk, build to WOD weight
E. WOD – Chipper
17 min AMRAP
30 Burpees
30 Double Unders
30 Power Clean â 135/95
30 Double Unders
30 Pull Ups
30 Double Unders
30 Shoulder to Overhead â 135/95
30 Double Unders
30 Toes to Bar
30 Double Unders
