WOD : Team Chipper
120 Wall Balls, 9/6kg
10 Rope Climbs
60 Sit Ups
120 Wall Balls
Divide the work evenly.
Pistol progressions = Holding box, ontop of box either side, holding plate or dumbbell in front of them.
Scale for T2B - Knee raise or Full sit up. Ratio 2:1
Rope climb progressions - from floor to standing or ring rows with hold at top.
Back Squat 3x3 at 85% 1RM
Rest 2 mins between sets.
Building on from recent 3 RM lifts the previous weeks. Build up quickly to 85% of 1RM and perform 3 sets of 3 reps with maximum 2 mins rest between sets. Use Spotters