Friday 7 December

WOD:

Strength:

4 X 8 Back Squat

Note: The 8th rep of the last set should make you cuss or poop your pants.

Conditioning:

5 Rounds for time:
20 Jumping Squats @ 45
20 Kettlebell Push Press @ 1.5/1
20 Pullups

SCALES:

Gold

Strength:

4 X 8 Back Squat

Note: The 8th rep of the last set should make you cuss or poop your pants.

Conditioning:

5 Rounds for time:
20 Jumping Squats @ 45
20 Kettlebell Push Press @ 1/.75
20 Pullups

Silver

Strength:

4 X 8 Back Squat

Note: The 8th rep of the last set should make you cuss or poop your pants.

Conditioning:

4 Rounds for time:
20 Jumping Squats @ 35
20 Kettlebell Push Press @ .75/.5
20 Assisted Pullups

Bronze

Strength:

3 X 8 Back Squat

Note: The 8th rep of the last set should make you cuss or poop your pants.

Conditioning:

4 Rounds for time:
20 Jumping Squats
20 Kettlebell Push Press @ .75/.5
20 Assisted Pullups

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