Chipper Friday!

January 10, 2020

Chipper Friday is heeereeee!! And we've got another chance to make it on our Leaderboard...let's get after it!

 

Friday Jan. 10, 2020

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

 

Warm-up: 0:00-10:00

3 minutes of cardio (row, bike, or run 600m)

 

then in remaining 7 minutes, cycle through the following:

 

Samson Stretch (15-30 seconds)

10 Overhead Squat with PVC

10 Sit-ups

10 Good Mornings

5 Pull-ups

5 Dips

 

WOD:

 

More leaderboard action!! 2010 CrossFit Games WOD...

 

“Air Force”

 

For time:

• 20 Thrusters

• 20 Sumo deadlift high pulls

• 20 Push jerks

• 20 Overhead squats

• 20 Front squats

 

**4 Burpees at the top of each minute**

 

Barbell = 65/95

 

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

 

 

 

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