WOD:
Strength:
15 min to practice Glute Ham Raises (GHR) or establish a 6RM. Compare to 1-Nov
Conditioning:
15 Min AMRAP (As Many Rounds As Possible)
1 Rope Climb
15 Double Unders
10 Toes to bar
15 Air Squats
SCALES:
Gold
Strength:
15 min to practice Glute Ham Raises (GHR) or establish a 6RM. Compare to 1-Nov
Conditioning:
15 Min AMRAP
1 Rope Climb
15 Double Unders
10 Toes to bar
15 Air Squats
Silver
Strength:
15 min to practice Glute Ham Raises (GHR) with a band. Compare to 1-Nov
Conditioning:
15 Min AMRAP
1 Rope Climb
15 Double Unders or attempts
10 Toes to bar or knees to elbows
15 Air Squats
Bronze
Strength:
15 min to practice Glute Ham Raises (GHR) with a band. Compare to 1-Nov
Conditioning:
15 Min AMRAP
1 Rope Climb
15 Single Unders
10 Toes to bar, knees to elbows, or Tuck Holds (2 sec)
15 Air Squats