8
Oct

CHIPPER friday

By: 321go Leave a Comment

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TODAY IS THE LAST DAY TO VOTE! GET THEM IN! 

PVC Mile Run or Mile Row: (Only Row if it is Raining to Hard to Run)

25 Back squats

25 Front Squats

25 Overhead Squat

Run or Row 400 meters

25 Shoulder Press

25 Push Press

25 Push-Jerk

Run or Row 400 meters

50 Squat Cleans

Run or Row 400 meters

50 Snatches

Run or Row 400 meters.

All of this work, except for the runs, is done with PVC Pipes or just a Bar. We are all going to work on technique together. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep. If it is raining, brake into groups of four or however many rowers you have. One Team member yells STROKE and everyone pulls. You can also subsitute Rowing with SDHP's. 50 SDHP will be the same as a 400 meter row.

Cool Down

Teams of two's: 1007550 Box Jumps

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