Friday 1 March

Paul Front Squat

WOD:

Skill:

15 minutes of instruction on Kipping Pullup or Butterfly Kip

Conditioning:

5 min. AMRAP:
10 KB Snatch @ 1.5/1
10 Box Jumps @ 24/20

-2 min rest-

5 min. AMRAP:
10 Wall Ball Shots @ 20/14
15 Situps

SCALES:

Gold

Skill:

15 minutes of instruction on Kipping Pullup or Butterfly Kip

Conditioning:

5 min. AMRAP:
10 KB Snatch @ 1.5/1
10 Box Jumps @ 20/18

-2 min rest-

5 min. AMRAP:
10 Wall Ball Shots @ 14/10
15 Situps

Silver

Skill:

15 minutes of instruction on Kipping Pullup or Butterfly Kip

Conditioning:

5 min. AMRAP:
10 KB Snatch @ 1/.75
10 Box Jumps @ 20/18

-2 min rest-

5 min. AMRAP:
10 Wall Ball Shots @ 14/10
15 Situps

Bronze

Skill:

15 minutes to practice strict band assisted Pullups

Conditioning:

5 min. AMRAP:
10 KB Snatch @ 1/.75
10 Box Jumps @ 18/12

-2 min rest-

5 min. AMRAP:
10 Wall Ball Shots @ 10/8
15 Situps

 

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