WOD:
10 min AMRAP:
8 Ring dips
10 Jumping Squats @ 45/35
12 One Arm Kettlebell Snatches @ 1.5/1 pood
SCALES:
Gold
10 min AMRAP:
8 Ring Dips (band assisted)
10 Jumping Squats @ 35/21
12 One Arm Kettlebell Snatches @ 1.5/1 pood
Silver
10 min AMRAP:
8 Bar dips (band assisted if needed)
10 Jumping Squats
12 One Arm Kettlebell Snatches @ 1/0.5 pood
Bronze
10 min AMRAP:
8 Bar dips or box dips
10 Jumping Squats
12 One Arm Kettlebell Snatches (scale as needed)
WARMAP:
Static drills
MOBILITY OR SKILL WORK:
Kipping ring dips