Thursday, August 18, 2016


4 Rounds:
1a) 25 per side banded oblique twists
1b) 10 weighted back extensions on GHD

For Time:
500 m row
40 Deadlifts (185/125)
30 KB Swings (1.5/1)
20 Burpees
10 Handstand push ups
20 Push ups
30 KB snatches (1.5/1)
40 Deadlifts (185/125)
50 Double Unders

Tip of the Day
A chipper is an opportune time to work on your strategy for workouts.  If you find yourself getting frustrated with your times, think about where you can attack a workout and where you need to just "get through it".  For example, if you are really good at KB swings, and not so strong at push ups, you might decide to do the swings unbroken because you know that you might take more time than most on the push ups.  You need to know where you can go hard and where you might need to rest a bit more.  This will help improve your overall times.