Friday 23 November

Black Friday

11:30 class ONLY today!

WOD:

Strength:

12 minutes to find your 1 rep max Split Jerk

Conditioning:

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8  Kettlebell swings 2/1.5

Post rounds completed to comments.

SCALES:

Gold

Strength:

12 minutes to find your 1 rep max Split Jerk

Conditioning:

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups or Bar Muscle-ups
4 Handstand Push-ups
8  Kettlebell swings 2/1.5 pood

Silver

Strength:

12 minutes to find your 1 rep max Split Jerk

Conditioning:

Complete as many rounds in twenty minutes as you can of:

2 Strict Pullups
2 Strict Dips
4 Inverted Push-ups
8 Kettlebell swings 1.5/1 pood

Bronze

Strength:

12 minutes to find your 1 rep max Split Jerk

Conditioning:

Complete as many rounds in twenty minutes as you can of:

2 Strict Pullups with band
2 Box Dips
4 Pushups
8 Kettlebell swings 1/ .75 pood

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