WOD:
Strength:
12 minutes to establish a 1RM Front Squat
-then-
EMOM for 5 min. perform 2 Front Squats at 80%
Conditioning:
15 min. AMRAP:
5 Chest to Bar Pullups
10 Wall Ball Shots @ 20/14
15 Kettlebell Swings @ 1.5/1
Gold
Strength:
12 minutes to establish a 1RM Front Squat
-then-
EMOM for 5 min. perform 2 Front Squats at 80%
Conditioning:
15 min. AMRAP:
5 Strict Pullups
10 Wall Ball Shots @ 20/14
15 Kettlebell Swings @ 1.5/1
Silver
Strength:
12 minutes to establish a 1RM Front Squat
-then-
EMOM for 5 min. perform 2 Front Squats at 80%
Conditioning:
15 min. AMRAP:
5 Strict Assisted Pullups
10 Wall Ball Shots @ 14/10
15 Kettlebell Swings @ 1/.75
Bronze
Strength:
12 minutes to establish a 1RM Front Squat
-then-
EMOM for 5 min. perform 2 Front Squats at 80%
Conditioning:
15 min. AMRAP:
5 Ring Rows
10 Wall Ball Shots @ 10/8
15 Kettlebell Swings @ 1/.75