Monday 10 September

Melissa squat clean

WOD:

 For time:
100 Squats
4 Rope climbs
75 Squats
3 Rope climbs
50 Squats
2 Rope climbs
25 Squats
1 Rope climbs

*25 minute cutoff

SCALES:

Gold

 For time:
90 Squats
4 Rope climbs
65 Squats
3 Rope climbs
40 Squats
2 Rope climbs
15 Squats
1 Rope climbs

Silver

 For time:
75 Squats
3 Rope climbs
50 Squats
2 Rope climbs
25 Squats
1 Rope climbs
5 Squats
1 Rope climbs

Bronze

For time:
40 Squats
8 Rope walk ups
30 Squats
6 Rope walk ups
20 Squats
4 Rope walk ups
10 Squats
2 Rope walk ups

WARMUP:

Dynamic drills

SKILL WORK OR SQUAT CYCLE

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