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