Strength:
12:00 EMOM
minute 1: 5 Front Squat
minute 2: 10 Dumbbell Bench Press
Front Squat @ 70% Across
Dumbbell Bench: Choice on Loads
Score 1 = Weight on Front Squat
Score 2 = Weight on Dumbbell Bench Press
WOD:
“Hamilton”
8:00 AMRAP
4-8-12-16…
Ring/Dumbbell Push-Ups
Box Jumps
* Rings set to 12in from the floor
Box Height: 24/20in
—
Level 2:
8:00 AMRAP
4-8-12-16…
Ring /Dumbbell Push-Ups
Box Jumps
* Rings set to 16in from the floor
Box Height 24/20in
–
Level 1:
8:00 AMRAP
4-8-12-16…
Dumbbell Push-Ups
Box Step-Ups
* Rings set to 24in from the floor
Box Height 24/20in
–
Competitor:
8:00 AMRAP
4-8-12-16…
Ring Push-Ups
Box Jumps
* Rings set to 8in from the floor
Box Height: 30/24in
–