WOD:
21-15-9 reps for time of:
Front squat @ 95/65
Burpee
Pull-up
Post time to comments.
SCALES:
Gold
None
Silver
21-15-9 reps for time of:
Front squat @ 75/45
Burpee
Pull-up band assisted
Bronze
21-15-9 reps for time of:
Front squat @ 65/35
Plank Burpee
Pull-up band assisted or Ring Rows
WARMUP:
Dynamic Drills
MOBILITY/SKILL WORK:
Skill Work
Front Squat @ a moderate load
5-5-5