WOD 5/14/15

8 Minutes of Back/Hip/Shoulder Mobility

A- WU- 3 Rounds of 30 Seconds Each: Max Reps Double Unders/Max USSR KB Swing (24/16Kg)/Max Reps C2B Pull Up; 30-45 Seconds Rest Between Rounds or WU- 3 Rounds of 30 Seconds Each: Practice Double Unders/Max Reps USSR KB Swing (24/16Kg)/Practice C2B Pull Up; 30-45 Seconds Rest Between Rounds -10 Minute Cap

B- Reebok CrossFit Regionals Individual Event 4= 100 Each For Time: Pull Up/USA K.B. Swing (24/16Kg)/Double Unders/OHS (95/65) or Team Event 4= For Time: 250 Each: C2B Pull Up/USA K.B. Swing (24/16Kg)/Double Unders/OHS (95/65)
or 100 Each For Time: Ring Row/USSR K.B. Swing (20/12Kg)/Single Unders/OHS (75/45) or  Team WOD= For Time: 250 Each: Ring Row/USSR K.B. Swing (20/12Kg)/Single Unders/OHS (75/45)   -30 Minute Cap

Notes: Decide whether you prefer to tackle this one as part of a team or go at it alone/ For OHS, if you have limited mobility please feel free to scale to a more suitable movement (front squat/back squat etc.)/For C2B Scale to Pull Up if necessary/If you are going team: In teams in 4, 2 Women, 2 Men/ with only 1 partner working at a time/At the call of 3,2,1, go athletes will begin Pull Ups/All Pull Ups must be completed before beginning the K.B. Swings/All K.B. Swings must be completed before beginning Jump Rope/Once all Jump Rope reps have been completed begin OHS/ Partition reps as necessary/ There is no minimum number of reps that must be completed by each athlete/ Athletes can work in any order they choose/ If the team is unable to complete all reps in the time cap, they will add 1 second for every rep that was not completed/ Score= Total time to complete all reps. If you are going individual: The rules are the same as team/ You must complete 100 Pull Up before beginning K.B. Swing and 100 K.B. Swing before beginning Double Unders etc,./25 Minute Cap for individual.

C- Pistols- 4 Minutes Max Reps Alternating Legs or 4 Minutes Practice

Post your scores to the Whiteboard.