Sunday 9 September

Deadlift 1

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

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