Saturday 2 February

Tom having fun...Melissa ah not so much :)

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

%d