2016.09.13 – Chipper

Warm Up
2 min Handstand
10 Glute Bridge – link
Junkyard Dog – do you remember this one?
2 legless Rope Climb
Up & Back Lizard Walk? – the wipe your butt one
10 super slow squats with good form

Strength
Overhead Squat – the ultimate core exercise

8-6-4-2 – increasing weight (it won’t be heavy so start light as it is hard to keep form)

  • weight on heels
  • bar line – keep frontal plane
  • fully extend arms (elbows down)

WOD – Chipper
10 – Burpees
20 – Overhead Squats
40 – Push Ups
60 – Kettlebell Swings

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