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