WOD:
Strength:
3×3 1-1/4 Front Squat @ 75-80% 1RM Front Squat
Conditioning:
5 rounds for time of:
2 Muscle Ups, 4 C2B Deadhang Pullups, or 6 Deadhang Pullups
15 Wall Ball Shots 20/14
10 Lateral jumps 20″/16″
SCALES:
Gold
Strength:
3×3 1-1/4 Front Squat @ 75-80% 1RM Front Squat
Conditioning:
5 rounds for time of:
2 Muscle Ups, 4 C2B Deadhang Pullups, or 6 Deadhang Pullups
15 Wall Ball Shots 14/10
10 Lateral jumps 18″/14″
Silver
Strength:
3×3 1-1/4 Front Squat @ 75-80% 1RM Front Squat
Conditioning:
5 rounds for time of:
2 Muscle Ups, 4 C2B Deadhang Pullups, or 6 Deadhang Pullups
15 Wall Ball Shots 10/8
10 Lateral jumps 16″/12″
Bronze
Strength:
3×3 1-1/4 Front Squat @ 75-80% 1RM Front Squat
Conditioning:
5 rounds for time of:
2 Muscle Ups, 4 C2B Deadhang Pullups, or 6 Deadhang Pullups
15 Wall Ball Shots 8/6
10 Lateral jumps 12″/8″