Tuesday 27 March

Leader board

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

%d bloggers like this: