Thursday 29 November

Looking In!

WOD:

Strength:

12 min to work up to a heavy load in the complex: 1 Power Clean + 2 Push Jerks

Conditioning:

20 Minute AMRAP of
5 Parallette HSPUS
10 Alternating Pistols
15 GHD situps

SCALES:

Gold

Strength:

12 min to work up to a heavy load in the complex: 1 Power Clean + 2 Push Jerks

Conditioning:

20 Minute AMRAP of
2 Parallette HSPUS
8 Alternating Pistols
10 GHD situps

Silver

Strength:

12 min to work up to a heavy load in the complex: 1 Power Clean + 2 Push Jerks

Conditioning:

20 Minute AMRAP of
5  HSPUS
10 Alternating Pistols or rolling pistols
5 GHD situps

Bronze

Strength:

12 min to work up to a heavy load in the complex: 1 Power Clean + 1 Push Jerks

Conditioning:

20 Minute AMRAP of
5 Handstand holds or wall walks
10 Air Squats or pole squats
15  Situps

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