Friday 18 January

Jimmy

WOD:

Strength:

12 minutes to establish a 3RM High Bar Back Squat

Compare to 13 December

Then perform 1 set of AMRAP Deadlift with that load

Conditioning:

20 min AMRAP:
150’ Uneven carry @ 2/1.5 bottom hand, 1.5/1 top hand
15 Jumping Squats
15 GHD Situps

SCALES:

Gold

Strength:

12 minutes to establish a 3RM High Bar Back Squat

Then perform 1 set of AMRAP Deadlift with that load

Conditioning:

20 min AMRAP:
150’ Uneven carry @ 1.5/1.0 bottom hand, 1.0/0.75 top hand
15 Jumping Squats
7 GHD Situps

Silver

Strength:

12 minutes to establish a 3RM High Bar Back Squat

Then perform 1 set of AMRAP Deadlift with that load

Conditioning:

20 min AMRAP:
150’ Uneven carry @ 1.5/1 bottom hand, 1/.75 top hand
15 Jumping Squats
20 Situps

Bronze

Strength:

12 minutes to establish a 3RM High Bar Back Squat

Then perform 1 set of AMRAP Deadlift with that load

Conditioning:

20 min AMRAP:
150’ Uneven carry @ 1.5/1 bottom hand, 1/.75 top hand
15 Squats
15 Situps

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