Monday 19 November

Supermans

WOD:

Strength:

12 minutes to establish a 3 rep max Back Squat

Conditioning:

Seven rounds for time of:
3 Forward rolls
5 Wall Walk-ups
7 Toes to bar
9 Box jumps, 30″ /24”

SCALES:

Gold

Strength:

12 minutes to establish a 3 rep max Back Squat

Conditioning:

Seven rounds for time of:
3 Forward rolls
5 Wall Walk-ups
7 Toes to bar
9 Box jumps, 24″ /20”

Silver

Strength:

12 minutes to establish a 3 rep max Back Squat

Conditioning:

Seven rounds for time of:
3 Forward rolls
3Wall Walk-ups
7 Toes to bar
9 Box jumps, 24″ /20”

Bronze

Strength:

12 minutes to establish a 3 rep max Back Squat

Conditioning:

Seven rounds for time of:
3 Forward rolls
3 Wall Walk-ups
7 Knee Tucks
9 Box jumps, 20″ /12”

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