Saturday 27 October

WOD:

Strength:

1) 12 minutes to establish a heavy but not maximal  1 rep Deadlift

2) 3 X Max Effort Dead Hang Pullups – Rest 2min

Conditioning:

1000m Row at a moderate pace

SCALES:

Gold

Strength:

1) 12 minutes to establish a heavy but not maximal  1 rep Deadlift

2) 3 X Max Effort Dead Hang Pullups – Rest 2min

Conditioning:

1000m Row at a moderate pace

Silver

Strength:

1) 12 minutes to establish a heavy but not maximal  1 rep Deadlift

2) 3 X Max Effort Dead Hang Pullups w/ band  – Rest 2min

Conditioning:

1000m Row at a moderate pace

Bronze

Strength:

1) 12 minutes to establish a heavy but not maximal  1 rep Deadlift

2) 3 X Max Effort Dead Hang Pullups w/ band – Rest 2min

Conditioning:

1000m Row at a moderate pace

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