Warm-Up
3 rounds
10 OH Squats
12 Pass through
10 Walking lunges
7 Broad jumps
This WOD is the final workout from the South Central CrossFit Regional Comp
WOD:
10 muscle ups (scale - 3 pull ups and 3 dips for each M/U)
15 hspu (pike push up 2 for every 1 hspu)
20 squat cleans #155/105
400m run
Scott Shoates 11:30 75#
ReplyDeleteNicole 10:23 #65
sasha 10:07 #45
ReplyDeleteAngelica 12:03 #45
ReplyDeleteKathle 9:26 #55
ReplyDeleteHollie 12:48 70# kipping pullups
ReplyDeleteKarla-53#/500m row- 14:02
ReplyDeleteAmy-14:08-95#/550m run
Monica-14:50-70#/500m Row
Ryan D. 10:12. 6 HSPUs subbed for the RX'd 15.
ReplyDeletePress 125x5,130x5, 135x4. 12-8-6: 105 (1 min rest between)
Amber (wifey): Jerry's benchmark: 7:40
Steph: 10:01, 70#, jumping pull ups
ReplyDeleteTim-75#-14:24
ReplyDeleteMatt-95#-14:01
Monica 12:50 500 m row 70#
ReplyDeleteJen H: 11:38, RX reps (mod movement), 53#.
ReplyDeleteBrian 16:39 53#
ReplyDeleteRandy 16:07 scaled @135#
Brandon-rx-14:22
Corey-rx-12:14
Wil-16:07-135#
Julie-1/2 and 15 squat cleans 42#-10:05
Robert-65#-1/2 and 15 squat cleans-8:44
Joshua-elem 5-6:41
ReplyDeleteDan 19:16 135#
Ellen 15:15 70#
Jackie 13:34 58#