2022 GGJR TOUR - LITTLE ROCK, AR

WOD 1: BURPEE SANDWICH!

7:00 MIN AMRAP

2 Front Squats 7-9 15#/25#  10-12 35#/45# 13-15 45#/65# 16-18 65#/95#

4 Burpees all divisions

6 Toes to bars (ages 7-12 knee to waist)

WOD 2: CHIPPER TO MAKE YOU HIPPER!

9:00 Time Cap

20 lunge steps all divisions

20 DL 7-9 15# 10-12 15/25# 13-15 35/45# 16-18 45/65#

20 Sit-ups

20 KB Swings 7-9 13#, 10-12 18# 13-15 18#/26# 16-18 26#/35#

20 Hang Cleans -- same as DL

20 Rope Jumps

WOD 3: PARTY ON THE BAR!

11:00 Time Cap

10-9-8-7-6-5-4-3-2-1

Push Press 7-9n 15# 10-12 15/25#, 13-15 35/45#, 16-18 45/65#

Pull-ups (7-12 Jumping pull-ups)

WOD 4: ARE WE HAVING FUN YET?

10 MIN AMRAP

100 M Row

5 Hang snatch 7-9 15#, 10-12 15/25#, 13-15 35/45#, 16-18 45/65#

5 Tuck Jumps