WOD:
Strength:
15 minutes to find a 5 RM of Drop Snatch
Go heavier than 12-Nov and 6-Nov
Conditioning:
“Helen“
Three rounds for time:
Run 400 meters
21 Reps Kettlebell swings @ 1 1/2 pood
12 Pull-ups
SCALES:
Gold
Strength:
15 minutes to find a 5 RM of Drop Snatch
Conditioning:
Three rounds for time:
Run 400 meters
21 Kettlebell swings @ 1 pood
12 Pull-ups
Silver
Strength:
15 minutes to find a 5 RM of Heaving Drop Snatch
Conditioning:
Three rounds for time:
Run 400 meters
21 Kettlebell swings @ 3/4 pood
12 Pull-ups (assisted)
Bronze
Strength:
15 minutes to find a 5 RM of Overhead Squat
Conditioning:
Three rounds for time:
Run 200 meters
21 Kettlebell swings (scale as needed)
12 Pull-ups (assisted)