9am WOD created and coached by Steve:

Chipper with 20  minute time cap**

-10 Squat Cleans @ 155/115
-20 Hand release push ups
-30 Double unders
-40 GHD
500m Row
-40 Burpees
-30 Box jumps @ 24"/20"
-20 Pull ups
-10 Squat Cleans

** Penalty- If athlete goes over the 20 min cap 25 ring dips will be completed post wod.


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Beginner WOD:

20 minute time cap:

You will do 1/2 the reps!