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WOD - Friday, 11/30/2018

Warm-up
Flipper Chipper Warm Up
2 RFQ:
200m Row
10 Sit ups
50ft Walking Lunges
2 Sandbag Cleans

A. Strength (12:00)
Bulgarian Split Squats (3-5 x 8, each leg)
Complete 20 Russian twists after each working set. (R+L = 1)

If athletes are banged pu they should go for quality over weight. Even zero pounds can be challenging when slow and controlled.

B. Metcon
“Flipper Chipper”
AMRAP 20
40 Cal Row
30 Sit-ups
20 steps Front-Rack Lunges (53s/35s, 10/10) ← Nastier than it looks. Scale wisely here
10 Sandbag Cleans (100/70) ← Should be a doable weight. 10 should take <2:00

Athletes should aim for at least 3 rounds.

Extra Credit
Side Planks (5 x :30 Right side/:30 Left/:30 Rest)

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