WOD:
2012 CrossFit Games Regional: Individual Event 2
For time:
2000 m row
50 Pistols, alternating
30 Hang cleans @ 225/135
Rich Froning 11:28, Jake Naumcheff 16:44, Quinn Otte 17:06, Leah Polaski 14:26, Sarabeth Phillips 14:59, Michelle Kinney 15:03
SCALES:
Gold
50 Pistols, alternating (assisted by placing heel on a plate)
30 Hang cleans @ 200/105
2000 m row
Silver
50 Bulgarian split squats w/ challenging load (25 each leg). Alternating not required.
30 Hang cleans @ 155/85
1500 m row
Bronze
50 Bulgarian split squats w/ challenging load (25 each leg). Alternating not required.
30 Hang cleans @ 115/70
1000 m row
WARMUP:
Static drills
8 minutes of Bulgarian split squat practice (even if you are performing pistols in the WOD)
10 minutes of Hang clean practice @ 50-90% of WOD load
MOBILITY OR SKILL WORK:
Mobility
Ankles