Sept 15,2017
strength: take 12 minutes
3-3-3 front squat 50%,60%,70% of max - if you don't know max then do heavy, heavier, heavier each set you should have confidence that you can do it
chipper:
20 min time cap:
10 rope climbs
20 handstand push-ups
30 power cleans 135/95
40 box jumps 24/20
50 wallballs 20/14
100 double unders
400 m run