WOD:
Strength:
10×2 Box Squats @ 50 – 60%
rest 60-90 seconds between sets
Conditioning:
2 a) 3×6 Glute Ham Raises
2 b) 6×2 L- Muscle-up
SCALES:
Gold
Strength:
10×2 Box Squats @ 50 – 60%
rest 60-90 seconds between sets
Conditioning:
2 a) 3×6 Glute Ham Raises
2 b) 6×2 Muscle-up
Silver
Strength:
10×2 Box Squats @ 50 – 60%
rest 60-90 seconds between sets
Conditioning:
2 a) 3×6 Glute Ham Raises with a band
2 b) 6×2 Pullups (strict use bands as needed)
2 c) 6×2 Bar Dips (use bands as needed)
Bronze
Strength:
10×2 Box Squats @ 50 – 60%
rest 60-90 seconds between sets
Conditioning:
2 a) 3×6 Glute Ham Raises with a band
2 b) 6×2 Pullups (strict use bands as needed)
2 c) 6×2 Bar Dips (use bands as needed)