Monday 28 January

It's MONDAY!!!

WOD:

Strength:

12 minutes to establish a 3RM Shoulder Press

Conditioning:

Open 12.4
12 min AMRAP:
150 Wall Ball Shots @ 20/14
90 Double unders
30 Muscle ups

SCALES:

Gold

Strength:

12 minutes to establish a 3RM Shoulder Press

Conditioning:

Open 12.4
12 min AMRAP:
100 Wall Ball Shots @ 20/14
50 Double unders
30 Chest to Bar Pullups

Silver

Strength:

12 minutes to establish a 3RM Shoulder Press

Conditioning:

Open 12.4
12 min AMRAP:
100 Wall Ball Shots @ 14/10
50 Double unders or attempts
30 Pullups

Bronze

Strength:

12 minutes to establish a 3RM Shoulder Press

Conditioning:

Open 12.4
12 min AMRAP:
75 Wall Ball Shots @ 14/10
50 Single unders
30 Assisted Pullups

%d bloggers like this: