WOD:
Strength:
20 minutes to practice the following complex: Behind the neck Press + Behind the neck Push Press + Behind the neck Jerk
Conditioning:
6 min AMRAP:
1 Rope Climb
10 GHD Situps
5 Handstand Pushups
SCALES:
Gold
Strength:
20 minutes to practice the following complex: Behind the neck Press + Behind the neck Push Press + Behind the neck Jerk
Conditioning:
6 min AMRAP:
1 Rope Climb
10 GHD Situps
5 Handstand Pushups
Silver
Strength:
20 minutes to practice the following complex: Behind the neck Press + Behind the neck Push Press + Behind the neck Jerk
Conditioning:
6 min AMRAP:
1 Rope Climb
10 Situps
5 Inverted Pushups
Bronze
Strength:
20 minutes to practice the following complex: Behind the neck Press + Behind the neck Push Press + Behind the neck Jerk
Conditioning:
6 min AMRAP:
3 Rope Walkups
10 Situps
5 Dumbbell Presses (heavy) + 5 second Handstand Hold (optional)