WOD:
21-15-9 reps for time of:
L-pull-up
Weighted Hip extension @ 25/10
SCALES:
Gold
21-15-9 reps for time of:
Strict Dead-hang Pullups
Weighted Hip extension @ 25/10
Silver
21-15-9 reps for time of:
Kipping Pullups
Hip extension
Bronze
21-15-9 reps for time of:
Assisted Kipping Pullups
Supermans
WARMUP:
Fish Game on the rower
-then- 5 minute AMRAP of:
5 Kettlebell Halos clockwise
5 Inch worms with pushup
5 Kettlebell Halos counterclockwise
5 Goblet Squats with kettlebell
MOBILITY OR SKILL WORK:
Mobility
Shoulders
FOR THOUGHT:
Looks exciting! CrossFit Individual Schedule! CrossFit Games 2012.