Thursday 16/12/15 CHIPPERRRRRRRRR

I taught the last CF Kids class for this year and had a blast doing the wod afterwards, chipper time… 🙂


Warm-up 3x
15m bear crawl
10sec active hang
5 turtle get up

14 I’s
12 T’s
10 Y’s
8 scapula pull ups

3xmax reps strict pull ups
*rest exactly 1min in between sets
*this is a test. stick to the standards and do your best.
15/9/6 = 30 reps

Metcon “the thirty dozen” for time
30 pull ups
30 air squats
30 swings 32/24
30 burpees
30 t2b
30 hspu
30 box over
30 sdhp 32/24
30 lunges
30 kb deadlifts 32/24
30 push ups
30 wall balls
RX 16:10 min


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