Thursday 28 June

Bill cleansWOD:

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

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