Friday 24 August

Travis F

WOD:

5 minute AMRAP of:
3 Muscle ups
6 Thrusters @ 135/95

Rest 2 minutes

5 minute AMRAP of:
25 Double unders
8 Burpees

Post number of rounds/reps completed for each AMRAP.

SCALES:

Gold

5 minute AMRAP of:
3 Chest to bar pullups
3 Pushups
6 Thrusters @ 115/75

Rest 2 minutes

5 minute AMRAP of:
25 Double unders
8 Burpees

Silver

5 minute AMRAP of:
3 Pullups
3 Pushups
6 Thrusters @ 95/55

Rest 2 minutes

5 minute AMRAP of:
25 Double unders or 50 singles
8 Burpees

Bronze

5 minute AMRAP of:
3 Ring rows
3 Pushups
6 Thrusters @ 75/35

Rest 2 minutes

5 minute AMRAP of:
25 Double unders or 50 singles
8 Burpees

WARMUP:

Dynamic warmup

MOBILITY OR SKILL WORK:

Skill Work

12 minutes to practice one of the following:
Muscle up
Double unders
Prowler push

 

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