6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

Christmas Eve Chipper “Scrooged”

December 22, 2015

scrooged

 

 

 

 

 

 

WOD @ 5:30am; 10:00am; 11:00am

Skill/Strength
Prepare for movements in chipper.
Workout starts at 15 after the hour. I will be coming in and setting up the floor with equipment for the WOD with varied barbell weights etc. athletes will move through the WOD at a steady pace but the floor will have designated areas for the movements listed.

WOD
“Scrooged”
(12 days of Christmas Style)
1. Rope Climb (scale to towel pullup)
2. Bar Muscle Ups (scale up to rings, scale down to 2 pull-ups + 2 dips)
3. Burpee Box Overs
4. HSPU (scale to dumbbell press)
5. Goblet Squats 70/55
6. Toes to Bar (scale to leg lifts)
7. KB Swings 70/55
8. Air Squats
9. Power Cleans 135/95
10. Wall Balls 20/14
11. Push-ups
12. Deadlifts 135/95

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