Friday 8/16/19

Warm up: 3 Rounds
10 sec active hang
8 high box step ups (30/24, or go higher than normal for you)
6 sec active dip hold
4 lateral lunges (total)
2 push ups with shoulder mobility reach

Strength: Review Strict pull ups and strict dip, warm ups as needed
for back squat

WOD: Chipper – For time, 32 min cap
30 Back Squat @ BW / 70% BW
30 forward lunges (no load)
30 strict pull ups
30 strict ring dips
30 box jumps (24/20)
30 reverse lunges (no load)
30 Ring rows
30 Push ups

Accessory: 3 Rounds (choose super set A, B, or both depending on time and needs)
A1) 30 sec flexed arm hang, chin up grip
A2) DB Complex – 6 DB skull crushers + 6 DB fly + 12 DB bench
B1) 30 sec Pec stretch
B2) 30 sec child’s pose triceps stretch