Thursday 12 January

Wall

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

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