Wednesday 7 November

Deadlift with a belt

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

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