Monday 29 October

WOD:

Strength:

15 minutes to establish a 1 Rep Max Pause Front Squat (3 sec)

Conditioning:

For time:
50-35-20
Wall Ball Shots @ 20/14
Pullups
Double Unders

SCALES:

Gold

Strength:

15 minutes to establish a 1 Rep Max Pause Front Squat (3 sec)

Conditioning:

For time:
40-30-20
Wall Ball Shots @ 20/14
Pullups
Double Unders or attempts

Silver

Strength:

15 minutes to establish a 1 Rep Max Pause Front Squat (3 sec)

Conditioning:

For time:
40-30-20
Wall Ball Shots @ 14/10
Assisted Pullups
Double Unders or attempts

Bronze

Strength:

15 minutes to establish a 1 Rep Max Pause Front Squat (3 sec)

Conditioning:

For time:
30-20-10
Wall Ball Shots @ 12/8
Ring Rows
Single Unders

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