TGIF 10-12-18

WARM UP 10 min 

3X 10

100 m run

Shpt

Step ups 

Burpees

30 sec shoulder stretch on box 

STRENGTH

3 Push Press + 3 Push Jerks

4 Warm up sets

Every 1:30 increase load each set

Work Sets every 2 min For 3 Sets (85%of Max)

3 Push Press + 3 Push Jerks

CHIPPER PREP(warm up

2 Rounds

3 box jumps (increase height each set)

3Weighted Sit ups

3Push Jerks

3 T2B

WOD CHIPPER FOR TIME

25 Box Jumps 30/24

50 SIT UPS (weighted @Chest)

25 Push Jerk @ 155/105

50 T2B

25 BOX JUMP @ 30/24

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