WOD:
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans @ 20/14 lb
20 Pull-ups
10 Handstand push-ups
SCALES:
Gold
Three rounds for time of:
25 Double-unders
40 Sit-ups
30 Medicine ball cleans @ 20/14 lb
20 Pull-ups
10 Handstand push-ups with 1 Abmat shim
Silver
Three rounds for time of:
25 Double-unders or attempts
30 Sit-ups
20 Medicine ball cleans @ 14/10 lb
10 Pull-ups (band assisted)
10 Handstand holds @ 3 seconds
Bronze
Three rounds for time of:
100 Single unders
20 Sit-ups
15 Medicine ball cleans @ 10/10 lb
10 Pull-ups (band assisted)
10 Dumbbell shoulder press @ heavy load
WARMUP:
Static Drills
Medicine Ball Clean Practice
MOBILITY OR SKILL WORK:
Skill
Over the bar