WOD:
For time:
50 Back Squat @ 75/55
5 Rope ascents
40 Back Squat @ 75/55
4 Rope ascents
30 Back Squat @ 75/55
3 Rope ascents
20 Back Squat @ 75/55
2 Rope ascents
10 Back Squat @ 75/55
1 Rope ascents
Post time to comments.
SCALES:
Gold
For time:
50 Back Squat @ 65/45
2 Rope ascents
40 Back Squat @ 65/45
2 Rope ascents
30 Back Squat @ 65/45
2 Rope ascents
20 Back Squat @ 65/45
2 Rope ascents
10 Back Squat @ 65/45
2 Rope ascents
Silver
For time:
40 Back Squat @ 55/35
5 Towel pullups
30 Back Squat @ 55/35
4 Towel pullups
20 Back Squat @ 55/35
3 Towel pullups
10 Back Squat@ 55/35
2 Towel pullups
5 Back Squat @ 55/35
1 Towel pullup
Bronze
For time:
30 Back Squat @ 55/35
5 Towel pullups with a band
20 Back Squat @ 55/35
4 Towel pullups with a band
15 Back Squat @ 55/35
3 Towel pullups with a band
10 Back Squat @ 55/35
2 Towel pullups with a band
5 Back Squat @ 55/35
1 Towel pullup with a band
WARMUP:
Dynamic Drills
6 minute AMRAP of:
10 Jumping air squats
5 Windmills on each arm
15o meter Row
MOBILITY OR SKILL WORK:
Skill Work:
Rope Climbing