Friday 28 December

WOD:

Strength:

12 minutes to find a 3RM Front Squat

Conditioning:

Skill work on rings (15 minute)

Practice Inverted Hang to Front Lever.  Perform up to 20.

-then-

“Annie”

50-40-30-20-10

Double-unders
Situps

SCALES:

Gold

Strength:

12 minutes to find a 3RM Front Squat

Conditioning:

Skill work on rings (15 minute)

Practice Inverted Hang to Front Lever.  Perform up to 20.

-then-

“Annie”

50-40-30-20-10

Double-unders or attempts
Situps

Silver

Strength:

12 minutes to find a 3RM Front Squat

Conditioning:

Skill work on rings (15 minute)

Practice Inverted Hang to Front Lever.  Perform up to 20.

-then-

“Annie”

40-30-20-10

Single-unders
Situps

 

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