Monday 30 July

WOD:

Tabata L-sit
Rest 1 minute

Then,
3 mins to complete
40 Wall ball shots @ 20/14
AMRAP Kettlebell swing @ 1.5 pood/1 pood
Rest 1 minute

Then
Tabata situp
Rest 1 minute

Then,
3 minutes to complete
Run 400 meters
AMRAP burpee box jumps @ 24/20

SCALES:

Gold

No scale

Silver

Tabata (6 rounds) scaled L-sit
Rest 1 minute

Then,
3 mins to complete
30 Wall ball shots @ 14/10
AMRAP Kettlebell swing @ 1 pood/0.75 pood
Rest 1 minute

Then
Tabata (6 rounds) situp
Rest 1 minute

Then,
3 minutes to complete
Run 400 meters
AMRAP burpee box jumps @ 20/18

Bronze

Tabata (5 rounds) scaled L-sit
Rest 1 minute

Then,
3 mins to complete
20 Wall ball shots (scaled as needed)
AMRAP Kettlebell swing (scaled as needed)
Rest 1 minute

Then
Tabata (5 rounds) situp
Rest 1 minute

Then,
3 minutes to complete
Run 200 meters
AMRAP burpee box jumps @ 18/12

WARMUP:

Dynamic Drills

MOBILITY OR SKILL WORK:

Skill Work

Turkish Getup