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