Saturday 1 December

WOD:

Strength:

12 minutes to work up to a heavy but not maximal 3 rep High Bar Back Squat

Conditioning:

Partner WOD for time:
100 Kettlebell Swings @ 1.5/1
100 Box Jumps @ 24/20
100 Push Press @ 95/65

Note: 1 partner works while the other rests.  Alternate as needed or desired.

SCALES:

Gold

Strength:

12 minutes to work up to a heavy but not maximal 3 rep High Bar Back Squat

Conditioning:

Partner WOD for time:
100 Kettlebell Swings @ 1.5/1
100 Box Jumps @ 24/20
100 Push Press @ 75/55

Silver

Strength:

12 minutes to work up to a heavy but not maximal 3 rep High Bar Back Squat

Conditioning:

Partner WOD for time:
80 Kettlebell Swings @ 1/.75
80 Box Jumps @ 20/18
80 Push Press @ 75/45

Bronze

Strength:

12 minutes to work up to a heavy but not maximal 3 rep High Bar Back Squat

Conditioning:

Partner WOD for time:
60 Kettlebell Swings @ 1/.75
60 Box Jumps @ 18/12
60 Push Press @ 65/45

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