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
load
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
V-ups

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