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