WOD:
Strength:
12 minutes to establish a 1RM Behind the Neck Jerk
Conditioning:
21 – 15 -9
GHD Situps
Ring Dips
-rest 2 min-
21 – 15 – 9
Sit Ups
Push Ups
SCALES:
Gold
Strength:
12 minutes to establish a 1RM Behind the Neck Jerk
Conditioning:
21 – 15 -9
GHD Situps
Bar Dips
-rest 2 mins-
21 – 15 – 9
Sit Ups
Push Ups
Silver
Strength:
12 minutes to establish a 1RM Behind the Neck Jerk
Conditioning:
15 – 12 -9
GHD Situps
Bar Dips
-rest 2 mins-
21 – 15 – 9
Sit Ups
Incline Push Ups
Bronze
Strength:
12 minutes to establish a 1RM Behind the Neck Jerk
Conditioning:
12 – 9 -6
GHD Situps
Box Dips
-rest 2 mins-
21 – 15 – 9
Sit Ups
Incline Push Ups