Chipper Dipper

Skills & Technique
15: WOD setup and run through all movements and scales to hit the chipper in fine form.
Metcon (Time)
For time:
25 walking lunges
20 pull-ups
20 plank press-ups
50 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings 24/16
30 sit-ups
20 hang squat cleans 15/8 dumbbells
25 kettlebell deadlifts 24/16
30 wall-ball shots 9/6
3 L sit strict chin-up

Post time to Wodify

RX+ All rig/ring movements strict and L sit chest to bar, KB 32/20, DB pair 22.5/12.5, WB 12/9

scale to –
ring rows
single skips
knee raises
finish with 10 strict leg raises as high as possible.

Cap 23 mins

Tabata Finisher (4 mins 20sec on 10sec rest)
rollovers between superman & hollow
hollow rocks

Form long line of athletes – all roll left or right or rocks, V-ups on coaches command.