Long Chipper

1/28/21

WOD

For time:
35 Kettlebell Swings
35 Box Jumps
25 Kettlebell Swings
25 Box Jumps
15 Kettlebell Swings
15 Box Jumps
Run 800m
15 Dumbbell Snatches
15 Dumbbell Step-ups
25 Dumbbell Snatches
25 Dumbbell Step-ups
35 Dumbbell Snatches
35 Dumbbell Step-ups

*53/35-lb. KB
*50/35-lb. DB
*24”/20” Box

Train At Home

Warm up:
10 Minute AMRAP:
100 Single unders
15 Russian Swings
10 Lunges

WOD:
For time:
35 DB/KB Swings
35 Box Jumps
25 DB/KB Swings
25 Box Jumps
15 DB/KB Swings
15 Box Jumps
Run 800m
15 DB/KB Snatches
15 DB/KB Step-ups
25 DB/KB Snatches
25 DB/KB Step-ups
35 DB/KB Snatches
35 DB/KB Step-ups

*If no box:
Substitute broad jumps for box jumps
Substitute DB/KB lunges for step-ups

Core:
20-16-12-8-4 reps of:
Toes-to-target
Sit-ups

Derek Eason