WOD:
Strength:
15 minutes to establish a 1RM Back Squat
Then perform 1 set AMRAP Deadlift with that load
Conditioning:
Partner WOD 12 Min AMRAP (one person rows while the other Push Presses. Rotating each time the row is completed)
Row 30 Calories
AMRAP KB or DB Push Press @ 45+/25+
Score is total number of Push Press and rounds completed.
SCALES:
Gold
Strength:
15 minutes to establish a 1RM Back Squat
Then perform 1 set AMRAP Deadlift with that load
Conditioning:
Partner WOD 12 Min AMRAP
Row 25 Calories
AMRAP KB or DB Push Press @ 35+/20+
Score is total number of Push Press and rounds completed.
Silver
Strength:
15 minutes to establish a 1RM Back Squat
Then perform 1 set AMRAP Deadlift with that load
Conditioning:
Partner WOD 12 Min AMRAP
Row 25 Calories
AMRAP KB or DB Push Press @ 30+/15+
Score is total number of Push Press and rounds completed.
Bronze
Strength:
15 minutes to establish a 1RM Back Squat
Then perform 1 set AMRAP Deadlift with that load
Conditioning:
Partner WOD 12 Min AMRAP
Row 20 Calories
AMRAP KB or DB Push Press @ 25+/15+
Score is total number of Push Press and rounds completed.