08/19/15

Pre-WOD (Skills/strength):
5RDS
6x Strict Pull-ups (partner assist if needed)
12x Strict Press from seated position (Loaded or empty barbell)

Control full range of motion and focus on shoulder activation.

WOD:
Chipper n’ Crippler (21min cap)
Partnered – 1 partner works and 1 rests. Switch as often as needed.

150 Wallballs (Men 20# to 10’ target; Women 14# to 9’ target)
125 Calorie row
100 Toes to Bar
75 Cleans (95/65)
50 Pushups
25 Snatches (95/65)

Post-WOD (Challenge/Cool-down):
4 laps easy

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