WOD 6/1/14

8 Minutes of Wrist/Shoulder/Thoracic Mobility

A- WU- 3 Minutes of Rowing @ 80% RPE + 2 RNFT of: 3 WallWalk(2 Second hold each)/6 Diamond Push Up/9 WallBall (20/14-10′)   -5 Minute Cap

B- Bench Press- 15 Minutes To A Heavy Triple; Rest as needed between efforts

C- 2014 CrossFit Regionals Individual Event #4= 21/15/9/6/3 RFT of: Strict HSPU/Front Squat (195/125)/Bar Facing Burpees   -20 Minute Cap

Notes: For Strict HSPU your head must touch the floor at the bottom and your arms must be fully locked out at the top, with your body straight and feet against the wall/For the Front Squat you must ensure that the crease of the hip is bellow parallel at the bottom and that you are standing completely straight at the top/For the Bar Facing Burpee you must jump with both feet over the bar at the completion of a Burpee making sure that your chest touches the floor on each Burpee. Scale Strict HSPU with Band Assisted Strict HSPU or Partial ROM Strict HSPU (absolutely no kipping 🙂 )/Scale Front Squat to a challenging but manageable weight for you/Score= Total time to complete all reps/If you are a Beginner or Novice don’t worry about finishing the entire WOD, think of finishing as much as you can in the time cap with good form and efficiency.