Thursday 11 October

WOD:

Strength:

15 minutes to practice or establish a heavy 3 rep Front Squat

Conditioning:

Max effort 500m Row
Rest 6min.
Max effort 1K Row

SCALES:

Gold

Strength:

15 minutes to practice or establish a heavy 3 rep Front Squat

Conditioning:

Max effort 500m Row
Rest 6min.
Max effort 1K Row

Silver

Strength:

15 minutes to practice or establish a heavy 3 rep Front Squat

Conditioning:

Max effort 500m Row
Rest 6min.
Max effort 1K Row

Bronze

Strength:

15 minutes to practice or establish a heavy 3 rep Front Squat

Conditioning:

Max effort 500m Row
Rest 6min.
Max effort 500m Row

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