IT’s HAMMER TIME!

So Strongman.. How did it go?

I loved every minute of it even thou it was hell.

Today’s focus will be a Chipper from our 1 and only BossLady Steph “the Hammer” Hammerman aka the steph infection.

Steph just got a new job coaching at crossfit Baracuda in FLA and starts Saturday! She used this WOD to secure her spot.

BUY IN:

row 500m

10 push ups

10 pull ups

10 back extensions

row 500m

Day 1

Snatch from floor

3-3-3-3-3-3 HBP

Wall Ball Horizontal slams

100 AFSAP

KB Front Rack Holds

90sec on/off 4 sets

Chipper

800m row

50ft crawl

30 burpees or floor to chair

400m row

40 Wall Balls 9ft target 14lbs

30 Pull ups

20 Slam Balls

10 Push Ups

1 rope climb @ 10 ft

800m row

No Cash Out as that looks brutal…

#Wheelchairgang

#Bosslady

Good Luck

Stouty