10/14 WOD: “Dirty 30” Chipper

14
Oct

10/14 WOD: “Dirty 30” Chipper

We welcome new athlete and firebreather Luke G! Luke is a US Veteran and is crushing WODs! Glad to have you on board!

Strength: Back Squat 1) 5 x 75% 2) 3 x 85% 3) 1+ x 95%

WOD: 30-Wall Balls, 30-Ground 2 Overhead, 30-KB Swings, 30-OHS, 30-Burpees, 30-Power Cleans/
1-mile run.

RX: WB 20/15, G2H, OHS, PC 95/65, KB 70/55.

L-2: 16 / 12, 65/45, 50/35.

L-1: 10/35/30, 20-reps each, 800 run.

Recovery: Total body stretch, lacross ball roleouts.

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