Monday, August 13, 2012

A. Back Squat 5, 5, 5  22x2
Intermediate: 3, 3, 3, 3
Advanced: Work up to a 1 RM. No doubles.  

B. This WOD is from the South West Regionals Event 5, from a couple years ago.  See June 25, 2012.

8 Rounds for Time:
2 Squat Snatch 145/85 lbs
4 Push Press/Push Jerk 145/85 lbs
6 chest to bar pull-ups
200 meter run

How to Scale: Power Snatch for those who can't squat snatch.  Or, you can power it up and then do an OHS.   

Pull-ups - just chin over vertical plane of the bar for those who are NOT competing.  
Ring Rows if athlete can't hold themselves over the bar.  
Bands are allowed for those of you who are fairly close to getting a kipping pull-up
Reduce reps for those who are just getting their Kipping pull-up and maybe only have 1 or 2.