Thursday 20 December

WOD:

Strength:

12 minutes to establish a 1RM Muscle Clean and Press

Conditioning:

For time:
30 Muscle Ups

SCALES:

Gold

Strength:

12 minutes to establish a 1RM Muscle Clean and Press

Conditioning:

For time:
30 Chest to Bar Pullups
30 Ring Dips

Note: Break up sets as desired

Silver

Strength:

12 minutes to establish a 1RM Muscle Clean and Press

Conditioning:

For time:
30 Ring Rows (as hard as possible)
30 Assisted Ring Dips

Note: Break up sets as desired

Bronze

Strength:

12 minutes to establish a 1RM Muscle Clean and Press

Conditioning:

For time:
30 Ring Rows (as hard as possible)
30 Assisted Dips

Note: Break up sets as desired

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