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