WOD:
Strength:
12 minutes to establish a heavy but not max 2 rep Front Squat. Use your WOD book to estimate your 1RM from the 2 rep Front Squat you just completed.
Conditioning:
3 Rounds for time of:
7 Front Squats @ 70% of 1RM
Run 200m
SCALES:
Gold
Strength:
12 minutes to establish a heavy but not max 2 rep Front Squat. Use your WOD book to estimate your 1RM from the 2 rep Front Squat you just completed.
Conditioning:
3 Rounds for time of:
7 Front Squats @ 70% of 1RM
Run 200m
Silver
Strength:
12 minutes to establish a heavy but not max 2 rep Front Squat. Use your WOD book to estimate your 1RM from the 2 rep Front Squat you just completed.
Conditioning:
3 Rounds for time of:
7 Front Squats @ 70% of 1RM
Run 200m
Bronze
Strength:
12 minutes to establish a heavy but not max 2 rep Front Squat. Use your WOD book to estimate your 1RM from the 2 rep Front Squat you just completed.
Conditioning:
3 Rounds for time of:
7 Front Squats @ 70% of 1RM
Run 200m