Sunday 14 October

WOD:

Strength:

4 X 8 High Bar Back Squat

Conditioning:

For time:
5 Rope Climbs
10 Thrusters @ 155/95
15 Burpees
20 Chest to Bar Pullups
25 Box Jumps @ 24/20
30 Wall Ball Shots @ 20/14

SCALES:

Gold

Strength:

4 X 8 High Bar Back Squat

Conditioning:

For time:
3 Rope Climbs
10 Thrusters @ 135/85
15 Burpees
20 Pullups
25 Box Jumps @ 24/20
30 Wall Ball Shots @ 20/14

Silver

Strength:

4 X 8 High Bar Back Squat

Conditioning:

For time:
1 Rope Climb
10 Thrusters @ 115/65
15 Burpees
20 Assisted Pullups
25 Box Jumps @ 20/18
30 Wall Ball Shots @ 14/10

Bronze

Strength:

4 X 8 High Bar Back Squat

Conditioning:

For time:
5 Rope Walkups
10 Thrusters @ 65/46
15 Burpees
20 Assisted Pullups
25 Box Jumps @ 18/12
30 Wall Ball Shots @ 14/10

%d bloggers like this: