In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Review movement standards and scaling options

Part 2 – Conditioning: “Mini-Chocolate Chippah”

Performance: For time –

  • Run 800m
  • 20 Push-ups
  • 30 Wall Balls (20/14)
  • 40 KB Swings (24/16k)
  • 50 Lunge Steps (L+R=2)
  • 40 KB Swings
  • 30 Wall Balls
  • 20 Push-ups
  • Run 400m

Fitness: For time –

  • Run 800m
  • 20 Push-ups (elevated if necessary)
  • 30 Wall Balls
  • 40 KB Swings
  • 50 Lunge Steps (L+R=2)
  • 40 KB Swings
  • 30 Wall Balls
  • 20 Push-ups
  • Run 400
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