WOD:

“New Year Countdown Chipper”

50 Double Unders

45 Hand Rel pushups

40 Lunges (20 each leg)(135/95 on back)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pullups

20 Clusters (135/95)*

10 Ring dips

5 Power Snatches (135/95)

4 Handstand Push Ups

3 Overhead Squats (135/95)

200 M run

1 Muscle Up

Scaling Options:

DUs -> DU attempts or “penguin” jumps*

video courtesy of WOD Prep.  Quick tutorial on Penguin Jumps.

Hand Rel push ups->push up off bench

Bar weight ->as needed, but use same weight for all lifts

BJ -> 20/16

Ring dip ->bench dips

HSPU ->pike push up

Muscle Up ->burpee to C2B pull up

Cool Down:

Reverse hyperextension -4X15 no weight

Leg bleeds x 3 min