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”