WOD:
12 minute AMRAP:
9 Push Press @ 115/75
12 OH Walking Lunges @ 115/75
15 Pullups
SCALES:
Gold
9 Push Press @ 105/65
12 OH Walking Lunges @ 105/65
15 Pullups
Silver
9 Push Press @ 85/65
12 OH Walking Lunges @ 85/55
15 Pullups (band assisted)
Bronze
9 Push Press @ 65/45
12 OH Walking Lunges @ 65/45
15 Pullups (band assisted)
WARMUP:
5 min AMRAP:
10 Kipping swings
8 Jumping squats
5 Push Press (work up to WOD load)
SKILL WORK OR SQUAT CYCLE