WOD:
For time:
Row 500 meters
50 Box jump 20″
50 Push-ups
50 Sit-ups
50 Jumping pull-ups
50 Hip extension
50 Dips
20 Turkish Get-up, 1.5 pood, alternating arms
Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.
Scales:
Gold:
Row 500 meters
40 Box jump 20″
40 Push-ups
40 Sit-ups
40 Jumping pull-ups
40 Hip extension
40 Dips
20 Turkish Get-up, 1 pood, alternating arms
Silver:
Row 500 meters
30 Box jump 18″
30 Push-ups assisted
30 Sit-ups
30 pull-ups band assisted
30 Supermans
30 Bench dips
10 Turkish Get-up, 3/4 pood, alternating arms
Bronze:
Row 250 meters
25 Box jump 18″ or step-ups
25 Push-ups assisted
25 Sit-ups
25 Ring Rows
25 Supermans
25 Box dips
10 Turkish Get-up, scale weight as needed, alternating arms
Warmup:
Group Dynamic Drills
Setup WOD station and do five reps of each movement.
Mobility:
Hips