Friday 12 October

WOD:

Strength:

1)  15 minutes to practice or establish a heavy 2 rep Split Jerk

2a)  5 X 2 – Paralette Handstand Pushups w/deficit

2b)  5 X 2 Muscle up

SCALES:

Gold

Strength:

1)  15 minutes to practice or establish a heavy 2 rep Split Jerk

2a)  5 X 2 – Paralette Handstand Pushups

2b)  5 X 2 Muscle up or Muscle up transition

Silver

Strength:

1)  15 minutes to practice or establish a heavy 2 rep Split Jerk

2a)  5 X 2 – Handstand Pushups

2b)  5 X 5 Muscle up transition

Bronze

Strength:

1)  15 minutes to practice or establish a heavy 2 rep Split Jerk

2a)  5 X 5 – Inverted Pushup

2b)  5 X 8 Ring Row

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