WOD:
Strength:
12 minutes to establish a 5RM Pause Front Squat (3 sec.)
Conditioning:
For time:
100 DUs
75 Kettlebell Swings @ 1.5/1
50 Situps
40 Wall Ball @ 20/14
30 Burpees
20 Box Jump @ 24/20
10 HSPU
SCALES:
Gold
Strength:
12 minutes to establish a 5RM Pause Front Squat (3 sec.)
Conditioning:
For time:
100 Double unders or attempts
75 Kettlebell Swings @ 1/.75
50 Situps
40 Wall Ball @ 14/10
30 Burpees
20 Box Jump @ 24/20
5 HSPU
Silver
Strength:
12 minutes to establish a 5RM Pause Front Squat (3 sec.)
Conditioning:
For time:
100 Single unders
75 Kettlebell Swings @ 1/.75
50 Situps
40 Wall Ball @ 12/8
30 Burpees
20 Box Jump @ 18/12
10 Pushups