9/24 WOD

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

Warm-Up (10 min) 2 rounds 200 m jog 10 good mornings (PVC) 10 glute bridges 10 inchworms 20 mountain climbers Strength (15 min) Deadlift 3 sets: 3 – 3 – 3 building Accessory: 3 rounds 12 kettlebell s

Warm-Up 3 rounds 250 m row 10 ring rows 10 push-ups 15 band pull-a parts 20 jump rope Strength (15 min) Bench Press 5 sets: 5 reps building each set Between sets: 10 hollow rocks 0:30 sec hold 10 band