WOD:
Strength
1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2 minutes between sets
2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec
2b) 3X8 Weighted GH Raise – heavy, rest 60 sec
Conditioning
5 rounds for time of:
6 Muscle-Ups
9 Front Squats @ 185/120 lbs
SCALES:
Gold
Strength work
5 rounds for time of:
6 Jumping muscle ups
9 Front Squats @ 165/105 lbs
Silver
Strength work
4 rounds for time of:
6 Pullups
6 Dips
9 Front Squats @ 135/90 lbs
Bronze
Strength work
4 rounds for time of:
6 Pullups
6 Dips
9 Front Squats @ 105/70 lbs (or scale as needed)
WARMUP:
Static drills