Thursday 1 November

 Luke and Dan

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)

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