156476_10200629146075467_2112755481_nCFE:

Dynamic/MOB WU

3 by 600m 30s Rest

2 by 1200m 60s Rest

1 by 1600m

 

CF:

Dynamic WU/MOB WU

“2012 Regionals 4”

50 Back Squat (135/95)

40 Pullups

30 Shoulder to Overhead (135/95)

50 Front Squats (85/65)

40 Pullups

30 Shoulder to Overhead (85/65)

50 OHS (65/45)

40 Pullups

30 Shoulder to Overhead (65/45)

*** Perform this WOD Open Style with Judge. There is a 20M Cap/Athlete.

Masters/Beginners:

First Bracket Movements (95/65)

Second Bracket Movements (65/45)

Third Bracket Movements (45/35)

*** Movement Standards: Full depth squats. Hip crease below knees. Pullups the chin must visibly go over bar. Shoulder to Overhead must reach a locked out position. Shoulder Press, Push Press, Push Jerk, or Split Jerk are all acceptable. However a completed rep must have Ankle/Knee/Hip/Shoulder/Wrist all in alignment before lowering the BB.

 

 

 

 

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