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WOD - Friday, 11/30/2018

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”
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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