WOD:
Strength:
15 minutes to find a 1RM Behind the Neck Jerk
Conditioning:
4 Rounds for time:
Run 400m
20 Ring Dips
15 Strict Pullups
SCALES:
Gold
Strength:
15 minutes to find a 1RM Behind the Neck Jerk
Conditioning:
4 Rounds for time:
Run 400m
10 Ring Dips
10 Strict Pullups
Silver
Strength:
15 minutes to find a 1RM Behind the Neck Jerk
Conditioning:
3 Rounds for time:
Run 400m
20 Assisted Dips
10 Assisted Strict Pullups
Bronze
Strength:
15 minutes to find a 1RM Behind the Neck Jerk
Conditioning:
4 Rounds for time:
Run 200m
20 BoxDips
10 Assisted Strict Pullups