4/28/11 - CHIPPER

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Run 1000m

2. SKILL & DRILL

A. 2 Rounds of:

- 10 Handstands (Hold to Negative)

- 15 Box Jumps (Touch-and-Go)

B. 3 minutes

- L-Sit/Tuck Sit Hold

C. For form:

- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 Unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)

C. Bench Press, 5 sets x 3 reps

4. WOD - CHIPPER

For time:

- 25 Walking Lunges
- 20 Pullups
- 50 Box Jumps (20")
- 20 Double Unders
- 25 Ring Dips
- 20 Knees to Elbows
- 30 Kettlebell Swings (70/53#)
- 30 Situps
- 20 Hang Squat Cleans (35# DB/KB)
- 25 Back Extensions
- 30 Wallball Shots (20# @ 10'/16# @ 8')
- 3 Rope Climb Ascents