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