(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Wednesday 4/7/21

The Board

This WOD has been updated to be a Row OR Run!  

Who doesn’t love a good long Chipper!?! Move your way down the list completing each movement before moving to the next.

The Mobility

McKenzie Press-Up

The Warm-Up

The first 2 times through you will use the plate you are going to put on your bar for the WOD for your ‘light’ Plate G2OH.  You will do BB SDLHP for those 2 rounds, then eliminate the G2OH the third time you go through the list.


The weather is going to be nice!!! We will give an option to Row OR Run for your WOD!  You will begin on the rower.  Row time cannot exceed 3:30

The Finisher


Landmine Curtsy

Hollow Body

Please scale these to the single leg (at most) version.  The majority of individuals are doing these incorrectly and missing the benefit.



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