1/4 WOD

Warm-Up 3 rounds 200m jog 10 band pull-a parts 10 pike push-ups 10 ring rows 20 jumping jacks Strength (15 min) Strict Press 5 x 5 Accessory: 3 rounds: 10 DB Arnold press 6 chin-ups with a 1 sec hold

Warm-Up (10 min) 250m row (together) 10 air squats 10 alternating lunges 10 push-ups 20 high knees Then: 10 goblet squats 5 front squats (empty bar) Front Squats Build to a heavy 4x4 Between sets: 20-

T eam Chipper Party Warm-Up (10 min) 2 rounds 300 m partner run 10 air squats 10 sit-ups 10 push-ups 20 jumping jacks Strength (15 min) Push Press 5 sets: 5 reps building each set Accessory: 10 strict