Friday February 9, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60sec row, 30 sec DB snatch, 20 sec HS hold, 30 sec stationary lunges, 20 sec knee raises, 30 sec burpees

SOD

EMOM for 8 min:
1-2 Rope Climb OR Muscle-ups (Bar or Ring)
20-30 Sec Handstand hold

WOD: Create your own Chipper (25 min time cap)

Rep scheme to use:
50
40
30
20
10

Movements to choose from:
DB Snatch (50/35) (35/20) (30-50 reps = 15-25/arm AND 10-20 reps = reps/arm)
Handstand Push-ups
BB OH Forward Lunges (30-50 reps = 15-25/leg AND 10-20 reps = reps/leg) (RX+ 95/65) (RX = 75/55) (Sc/MA = 55/35)
Toes to Bar
Bar Facing Burpees over bar