Saturday 8 December

WOD:

Strength:

4 Rounds (not for time)
Max Effort Slapping Pushups
Max Effort Strict Pullups

-Rest 60 seconds between exercises

Conditioning:

10 Rounds for time:
Sprint 200m (half of 400m course)
Rest 1 min

SCALES:

Gold

Strength:

4 Rounds (not for time)
Max Effort Clapping Pushups
Max Effort Strict Pullups

Conditioning:

10 Rounds for time:
Sprint 200m (half of 400m course)
Rest 1 min

Silver

Strength:

4 Rounds (not for time)
Max Effort Plyo Pushups
Max Effort Strict Pullups

Conditioning:

8 Rounds for time:
Sprint 200m (half of 400m course)
Rest 1 min

Bronze

Strength:

4 Rounds (not for time)
Max Effort Pushups
Max Effort Strict Pullups

Conditioning:

6 Rounds for time:
Sprint 200m (half of 400m course)
Rest 1 min

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