WOD:
“Pheezy“
Three rounds for time of:
5 Front Squat @ 165/115
18 Pull-ups
5 Deadlift @ 225/155
18 Toes-to-bar
5 Push Jerk @ 165/115
18 Hand-release push-ups
Post time to comments.
SCALES:
Gold
5 Front Squat @ 135/95
18 Pull-ups
5 Deadlift @ 205/145
18 Toes-to-bar
5 Push Jerk @ 135/95
18 Hand-release push-ups
Silver
5 Front Squat @ 105/75
18 Pull-ups band assisted
5 Deadlift @ 185/120
18 Knees to elbows
5 Push Jerk @ 105/75
18 Push-ups band assisted
Bronze
5 Front Squat @ 95/65 or lower
18 Ring Rows
5 Deadlift @ 135/95 or lower
18 Knee Tucks
5 Push Jerk @ 95/65 or lower
18 Push-ups incline
WARMUP:
Setup Stations and work up to loads for each movement
MOBILITY OR SKILL WORK:
Mobility:
Shoulders and Hips
FOR THOUGHT:
WOD Demo with CrossFit Generation – video [wmv] [mov] [HD mov]