I may have made this one a little more complicated to get some more unique stuff in, but why not 🙂

Fit class…

“Rhonda’s Chipper”

5 Tire Flips (1:00 cap… Others will spot as needed also)
19 Burpee Box Jump/Step Overs (20/24″)
* No hand usage to get over the box
20 DB Squats (35’s/50’s)
14 Burpee Box Climb Overs (24/30″)
* Hand usage to get over the box permitted, but feet must touch top of the box each time
56 Calories on the Row
4 Legless Rope Climbs (No jumping)

No cap for this one, but my guess is it will take around 12-18 minutes for most to finish…

We will stagger 2 athletes on the tires every 1:00 on the clock…

For strong we have a back off week before we head back to sets of 5 again next week…

Ladies will try to throw the heaviest object they can over an 8′ pull up bar while men will try to throw over a 9′ bar…

Use med balls, slam balls or Sandbag to throw with…

Then finish up with some tire flip technique and fun with the coaches discretion on how they want to finish up the day to make it the most interesting and fun 😉

RIP Rhonda VanBeek
August 12, 1957 – May 19, 2014

Justin VanBeek

Written by: Justin VanBeek

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