Warmup:

10 Cobra to Down Dog

30 Single Unders

10 Calf Pedal in Down Dog

30 High-jump single unders

10 Hollow Rocks

10 Glute Bridges

20 Double Unders or 4 attempts

5 Med Ball Squats

5 Wall Ball Shots

5 Empty bar good mornings

5 RDLs

5 Front Squats

5 Thrusters

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bars

WOD:

For Time:

100 Air Squats

90 Double Unders

80 Push-Ups

70 Ab-Mat Sit-Ups

60 Toe2Bars

50 Thrusters (empty bar 45/35)

40 GHD Hip Extensions or Empty Bar Good Mornings

30 Wall Balls (20/14)

20 Deadlifts (155/115)

10 Handstand Push Ups

Video courtesy of CrossFit HQ.

What better way to get through Hump Day than with a little Chipper WOD?!  With a higher volume of reps in this one, aim to keep steady on your pace and spend minimal time moving from one movement to the next.

Scaling Options:

Dubs -> 2X Single Unders

Push Ups -> Bench or box

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Alt V-Ups

Empty bar weight -> 35/25 -> as needed

MB weight -> 14/10-> as needed

Bar weight -> 135/95 -> as needed

HSPUs -> Pike push ups off box or floor -> High-kneel DB press

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Spider-Man Lunge Hold – 1 Min per leg

Cobra Pose – 2 Min