Chipper Friday!!!

Wod

Start and end with 200 Double unders

50 Weighted step ups with dumb bells or kettlebells farmer carry style 50/35 alternating legs

30 Thrusters 115/75

10 Musle ups (bar or ring or mix) 

 

Post Wod strength and conditioning 

20 Back squats

3 x 500 m row intervals. Rest as needed between efforts

or

3 X400 m run. Rest as needed between efforts.