Chipper, your way! Today we have a lot of work to get through, but you get to do it however you want. You can attack the work given in many different ways, your job is to think about doing it in such a way that works best for available equipment or gets you the best time overall, at least faster than your enemy at the gym (wink, wink).
:30 Row or Bike
:30 Rest
X 8 rounds
*Get faster and further each interval.
_________
:30 kneeling forearm stretch (fingers toward body)
1:00 pigeon each leg
1:00 shoulder opener on wall (https://www.youtube.com/watch?v=FDAXo3zLty8)
1 round
10:00 Rope climbing skills and scaling options
- Pinch method
- Wrap method
- Practice each from a seated box position
RXConditioning:
100 Burpee to 1ft target (tape on wall is perfect)
100 KB Clean and Jerk (53/35lb.)
100 Step up and over (24’/20’) (must be facing box, no lateral)
10 Rope Climb (15ft.)
For time.
Work can be attacked in ANY WAY!
Intermediate:
100 Burpee to 6inch target (tape on wall is perfect)
100 KB Clean and Jerk (35/20lb.)
100 Step up and over (20/14’) (must be facing box, no lateral)
20 Seated to standing Rope climb (scale)
For time.
Work can be attacked in ANY WAY!
Baseline:
50 Burpee jump onto plate
50 KB Clean and Jerk (15/10lb.)
50 Step up and over (20/14’) (must be facing box, no lateral)
10 Seated to standing Rope climb (scale)
For time.
Work can be attacked in ANY WAY!
:30 max reps V Up
:30 Rest
X 5 rounds for max reps!
