3 November 2012 – “Gotta Sneak a Chipper in While David’s Out of Town!!!”

9:00 a.m.

Warm-up:

3 Rounds:

10 Burpees

10 Air Squats

Then, on the Coach’s Watch: 2 Through Gym Laps. Start at Garage Door and Run 2 Laps CounterClockwise.

Then, Line up in Finish Order from Fastest to Slowest.

You will then be sorted into teams of 4.

WOD: “Chipper Jones”

http://en.wikipedia.org/wiki/Chipper_Jones

In “Chipper” Style. You may not start an exercise until the person in front of you has completed that exercise.

25 Calorie Row

25 Burpees on 45# Plate

25 Ground to OH with Dumbbells (45#/35#)

25 Box Jumps (24″/20″) (Step Ups are Acceptable)

25 Slam Ball (30+#/20#)

25 Wall Ball (20#/14#)

Run 1 Lap through gym.

Time is when the 4th partner is done with their lap.

 

1000 a.m.

Warm-up:

3 Rounds:

10 Burpees

5 OH Squats / 5 Front Squats / 5 Back Squats with 45#/15# Bar

 

Strength/Skill:

OH Squats: 5,5,3,3,1

Find a HEAVY 1 Rep Max

 

WOD:

3 Rounds for Time:

12 OHS (95#/65#)

21 T2B or T2R

400 meter run (Run out Garage door then lap to back door and to end of driveway and back to your bar)

 

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