WOD:
Complete as many rounds as possible in 25 minutes of:
20 Kettlebell Halos clockwise, 1.5 pood male 1 pood female
10 L – Ring Dips
20 Kettlebell Halos counterclockwise, 1.5 pood male 1 pood female
10 L – Pull-ups
SCALES:
Gold
Option 1:
20 minute AMRAP of:
15 Kettlebell Halos clockwise, 1.5 pood male 1 pood female
5 L – Ring dips
15 Kettlebell Halos counterclockwise, 1.5 pood male 1 pood female
5 L – Pull-ups
Option 2:
20 minute AMRAP of:
15 Kettlebell Halos clockwise, 1.5 pood male 1 pood female
10 Ring dips
15 Kettlebell Halos counterclockwise, 1.5 pood male 1 pood female
10 Pull-ups
Silver
20 minute AMRAP of:
15 Kettlebell Halos clockwise, 1 pood male 3/4 pood female
10 Dips *
15 Kettlebell Halos counterclockwise, 1 pood male 3/4 pood female
10 Pull-ups*
* assist with bands if needed
Bronze
15 minute AMRAP of:
15 Kettlebell Halos clockwise, 3/4 pood male 1/2 pood female
10 Bench or Box dips
15 Kettlebell Halos counterclockwise, 3/4 pood male 1/2 pood female
10 Pull-ups*
* assist with bands as needed
WARMUP:
Plank Warm up.
MOBILITY OR SKILL WORK:
Skill Work and WOD Prep: Workup to Halo load during skill work. Set rings up for dips and practice L – holds and movements.