Sunday 23 September

Tom lunge

WOD:

1 minute max effort handstand pushups (any style)
rest 1 minute
8 min AMRAP:
8 Front squats @ 135/95
10 Box jumps @ 30″
12 Pullups

SCALES:

Gold

1 minute max effort handstand pushups (any style)
rest 1 minute
8 min AMRAP:
8 Front squats @ 120/85
10 Box jumps @ 24″
12 Pullups

Silver

1 minute max effort inverted pushups on GHD or bench
rest 1 minute
8 min AMRAP:
8 Front squats @ 110/75
10 Box jumps @ 20″
12 Pullups (band assisted)

Bronze

1 minute max effort pushups (band assisted)
rest 1 minute
8 min AMRAP:
8 Front squats @ 95/65
10 Box jumps (scale as needed)
12 Pullups (band assisted)

WARMUP:

 Dynamic drills

SKILL WORK OR SQUAT CYCLE

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