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Monday, October 9 2023

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“The Christopher Columbus Chipper”

For Time: (30min cap)
14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55

14 Hang Power Snatch
14 Overhead Squats
14 Barbell Push-Ups
500m Nina Row or 1.2k Bike

Add cargo/weight

14 Over the Bar Burpees

14 Power Cleans 115/75 RX+135/95 MRX 95/65

14 Thrusters
500m Pinta Row or 1.2k Bike

Add cargo/weight

14 Deadlifts 135/95 RX+ 155/105 MRX 115/75

14 Hang Power Cleans
14 Front Squats
14 Shoulder to Overhead
500m Santa Maria Row or 1.2k Bike

Add cargo/weight

14 Chest to Bar RX+ 14 Bar Muscle-Ups MRX 14 Pull-Ups

92 Double-Unders
3 Ground to Overhead 155/105 RX+ 185/125 MRX 135/95

Flexibility Development

1min Couch Stretch or Modified Couch

1min Head to Floor Straddle Stretch

1min Banded Shoulder Stretches

1min Pigeon/Swan/Piriformis Stretch

1min Chinese Splits

1min American Splits

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