Thursday 2/13/20

Warm up:
Row 3 min, then grab a PVC
6 Power cleans
6 Front squats
6 Front rack lunges
6 Bar facing burpees

Strength (After WOD): 12 min alternating EMOM
A) 10 sec DL iso hold
B) 10 sec hip thrust iso hold

WOD (Performed first): 5 RFT, 12 min cap
6 Power Cleans (135/95)
6 Front Squats
6 Front Rack Lunges
6 Bar Facing Burpees

Accessory: 2 min ea
Straddle sit with forward lean
Hip 90/90 (ea side)

Notes: For WOD, athletes who did not finish last week’s chipper
workout within the time cap must scale. This workout involves a
heavier load and the same total number of reps.