WOD:
Strength:
12 minutes to establish a 5RM Pause Front Squat (3 sec)
Conditioning:
10 Rounds for time:
5 GHR @ 25/10
5 KB Push Press @ 1.5/1
5 Lateral Jumps @ 24/18
SCALES:
Gold
Strength:
12 minutes to establish a 5RM Pause Front Squat (3 sec)
Conditioning:
10 Rounds for time:
5 GHR @ 10/unweighted
5 KB Push Press @ 1.5/1
5 Lateral Jumps @ 24/18
Silver
Strength:
12 minutes to establish a 5RM Pause Front Squat (3 sec)
Conditioning:
10 Rounds for time:
5 GHR (assist as needed)
5 KB Push Press (heaviest possible)
5 Lateral Jumps @ 20/12
Bronze
Strength:
12 minutes to establish a 5RM Pause Front Squat (3 sec)
Conditioning:
10 Rounds for time:
5 GHR @ (assist as needed)
5 KB Push Press (heaviest possible)
5 Lateral Jumps @ 18/12