Friday chipper 

October 21, 2016

Warmup 

500m row 

Hip mobility 

Squat therapy 

4 dive bombers

Skin the cat 

20 strict pull-ups 

Foam roll 

Skill

Build to a triple Hang clean 

Wod 

100 air sqauts 

90 power walballs 

80 s2o 45/35

70 ab mat sit-ups 

60 push-ups 

50 Hand cleans 

40 Hollow rocks 

30 lunges with bar 

20 burpees 

100 air squats 

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