WOD:
Strength:
12 minutes to establish a 3RM Front Squat
Conditioning:
For time:
5 FS @ 85% of above
25 Pullups
4 FS
20 Pullups
3 FS
15 Pullups
2 FS
10 Pullups
1 FS
5 Pullups
SCALES:
Gold
Strength:
12 minutes to establish a 3RM Front Squat
Conditioning:
For time:
5 FS @ 85% of above
20 Pullups
4 FS
15 Pullups
3 FS
10 Pullups
2 FS
5 Pullups
1 FS
Silver
Strength:
12 minutes to establish a 3RM Front Squat
Conditioning:
For time:
5 FS @ 85% of above
25 Assisted Pullups
4 FS
20 Assisted Pullups
3 FS
15 Assisted Pullups
2 FS
10 Assisted Pullups
1 FS
5 Assisted Pullups
Bronze
Strength:
12 minutes to establish a 3RM Front Squat
Conditioning:
For time:
5 FS @ 85% of above
25 Ring Rows
4 FS
20 Ring Rows
3 FS
15 Ring Rows
2 FS
10 Ring Rows
1 FS
5 Ring Rows