WOD:
Strength:
3 Rounds (not for time)
Walk with 115% 1RM Back Squat on your back
6 HBBS ~70% 1RM Back Squat (begin immediately after re-racking from and reducing the load)
Conditioning:
For time:
10 Box Jumps @ 24/20
Run 200 meters
15 Box Jumps @ 24/20
Run 400 meters
25 Box Jumps @ 24/20
Run 800 meters
SCALES:
Gold
Strength:
3 Rounds (not for time)
Walk with 115% 1RM Back Squat on your back
6 HBBS ~70% 1RM Back Squat (begin immediately after re-racking from and reducing the load)
Conditioning:
For time:
10 Box Jumps @ 24/20
Run 200 meters
15 Box Jumps @ 24/20
Run 400 meters
25 Box Jumps @ 24/20
Run 800 meters
Silver
Strength:
3 Rounds (not for time)
Walk with 115% 1RM Back Squat on your back
6 HBBS ~70% 1RM Back Squat (begin immediately after re-racking from and reducing the load)
Conditioning:
For time:
10 Box Jumps @ 20/18
Run 200 meters
15 Box Jumps @ 20/18
Run 400 meters
25 Box Jumps @ 20/18
Run 800 meters
Bronze
Strength:
3 Rounds (not for time)
Walk with 115% 1RM Back Squat on your back
6 HBBS ~70% 1RM Back Squat (begin immediately after re-racking from and reducing the load)
Conditioning:
For time:
10 Box Jumps @ 18/12
Run 200 meters
15 Box Jumps @ 18/12
Run 400 meters
25 Box Jumps @ 18/12
Run 800 meters