WOD:

Gymnastic/Cardio Chipper:

1K Row

10 HSPU

20 Alt Pistols

30 Box Jumps 30/24

40 Double Unders

30 Ring Dips

20 Burpee to Kipping Pull Up

10 Ring Muscle Ups

800M Run

Gymnastic/mono structural chipper, so chip away at it!  Key is to not get overwhelmed.  Just focus on the current movement you are in.  Next thing you know, you’re done!

Scaling Options:

HSPU -> one additional ab mat under head -> pike push ups

Box Jump – 24/20

DU -> 2:1 SU ratio

Ring Dips -> stationary dip/dips off bench

Kipping pull up -> jumping pullup

Ring MUs – Bar MUS ->3 ring rows and 3 ring dips per MU

Cool Down:

Alternating calf stretch x 20 per leg

Couch stretch x2 min per leg

Roll out forearms