WOD:
Strength:
3×5 Drop Snatch, rest 2 min, go heavier than 6-Nov
Conditioning:
Complete as many rounds as possible in 12 minutes of:
20 Kettlebell swings, 2.0/1.5
20 Box jumps, 24 /20
Ring dips 20 reps male/ 10 reps female
If you did Murph yesterday, use a lacrosse ball, foam roller, and go home.
SCALES:
Gold
Strength:
3×5 Drop Snatch, rest 2 min, go heavier than 6-Nov
Conditioning:
Complete as many rounds as possible in 12 minutes of:
20 Kettlebell swings, 2.0/1.5
20 Box jumps, 24 /18
Bar dips 20 reps male/ 10 reps female
If you did Murph yesterday, use a lacrosse ball, foam roller, and go home.
Silver
Strength:
3×5 Overhead Squat, rest 2 min, go heavier than 6-Nov
Conditioning:
Complete as many rounds as possible in 12 minutes of:
15 Kettlebell swings, 1.0/.75
15 Box jumps, 20 /18
Box dips 20 reps male/ 10 reps female
If you did Murph yesterday, use a lacrosse ball, foam roller, and go home.
Bronze
Strength:
3×5 Overhead Squat, rest 2 min, go heavier than 6-Nov
Conditioning:
Complete as many rounds as possible in 12 minutes of:
10 Kettlebell swings, .75/.50
10 Box jumps, 18 /12
Box dips 10 reps male/ 5 reps female
If you did Murph yesterday, use a lacrosse ball, foam roller, and go home.