Teams of 4 Chipper/ Open Gym/Happy Belated BDay Derrick

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Saturday January 25, 2014

!!!Happy Birthday, yesterday, Derrick!!!

Open Gym: 8:00-9:30am Team WOD: 9:30-10:45am Free Intro: 11:00-12:00pm

Teams of 4

15,000# G2OH  2 barbells/1 woman-1 man Then 400 DUs 300 Wall Balls 20/14/10 200 Toes 2 Rings 100 Pull Ups Then 50 Burpees (All Can work at once)

Teams must complete the G2OH before moving on to Chipper.  Two barbells per team, 1 girl and 1 guy can work simultaneously. Once 15,000 lbs has been reached teams may move on to chipper.  1 athlete per station rotating as needed.  Once all reps are completed, teams gather for group burpees.  You can work collectively or any combination of people working at once to reach 50.

Skill/Strength: Station Set Up

Warm Up: 400 m Row DROM Band Mobility Then 1 Round 60 sec each KB Snatches/Alternate arm each rep HRPU Air Squats Lateral Band Walks Plank Holds Spider Lunges

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