8am-10am: Open Gym
10am: Group WOD

For Time
50 Sit-Up
100 Alternating DB Snatch (50/35)
200 Double Under
400 meter Run
Goal: Sub 16 min

Two chippers in a week?! The alternating DB snatch is a weight that you should be able to cycle quickly and smoothly. Think, 20-30 reps without much concern. There is going to be a bit of a mental toughness test here with the higher reps so keep those breaks short when they come. Smooth dubs and work to relax those shoulder and push that pace on the last 400 meter run. No reason to hold back since it’s the last movement in the chipper.

Foam Roll
2min Upper/Mid Back
1-2min ea. Lats
2min ea. Quads/ IT Bands