Tuesday 22 January

Air Force Night

WOD:

Strength:

12 minutes to establish a 2RM Pause Front Squat (5 seconds)

Conditioning:

Open 12.3
18 min AMRAP:
15 Box Jumps @ 24/20
12 Push Press @ 115/75
9 Toes to Bar

SCALES:

Gold

Strength:

12 minutes to establish a 2RM Pause Front Squat (5 seconds)

Conditioning:

Open 12.3
18 min AMRAP:
15 Box Jumps @ 24/20
12 Push Press @ 95/65
9 Toes to Bar

Silver

Strength:

12 minutes to establish a 2RM Pause Front Squat (5 seconds)

Conditioning:

Open 12.3
18 min AMRAP:
15 Box Jumps @ 20/18
12 Push Press @ 75/55
9 Knees to Elbows

Bronze

Strength:

12 minutes to establish a 2RM Pause Front Squat (5 seconds)

Conditioning:

Open 12.3
18 min AMRAP:
15 Box Jumps @ 18/12
12 Push Press @ 65/46
9 Knee Tucks

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