WOD:
3 minute AMRAP of pullups
1 minute rest
3 minute AMRAP of pistols
1 minute rest
3 minute AMRAP of toes to bar
1 minute rest
3 minute AMRAP of box jumps (m:24/f:20)
1 minute rest
Score is the total number of reps completed.
Post total reps to comments.
SCALES:
Gold
3 minute AMRAP of pullups
1 minute rest
3 minute AMRAP of assisted pistols
1 minute rest
3 minute AMRAP of toes to bar
1 minute rest
3 minute AMRAP of box jumps (m:24/f:20)
1 minute rest
Silver
3 minute AMRAP of assisted pullups
1 minute rest
3 minute AMRAP of assisted pistols
1 minute rest
3 minute AMRAP of toes above hip
1 minute rest
3 minute AMRAP of box jumps (m:20/f:18)
1 minute rest
Bronze
3 minute AMRAP of assisted pullups
1 minute rest
3 minute AMRAP of air squats
1 minute rest
3 minute AMRAP of knee tucks
1 minute rest
3 minute AMRAP of box jumps (m:18/f:12)
1 minute rest
WARMUP:
Dynamic drills
MOBILITY OR SKILL WORK:
Mobility
Ankle and hips