WOD 6/29/13

10 Minutes of Back/Wrist/Forearm/Ankle/Hip Mobility

A- WU- 600M Indian Run

B- Partner WOD 1- CrossFit Regionals 2013 Team Event # 5

21/15/9 RFT of: DeadLift (275/185)/Box Jump (30/24″)

Notes: In Male+Female Teams/The Male will complete 21/15/9 first/Then The Female will complete 21/15/9/Female is responsible for switching box height and barbell weight after male is finished/1 box + 1 barbell per team/ Male is not allowed to assist female in any way/ Score = Total Time for both athletes to complete 21/15/9

C- Partner WOD 2- CrossFit Regionals 2013 Team Event # 6

For Time: 100 Double Unders (50 each)/ 50 HSPU/50 Toes To Bar/ 50 Shoulder to Over Head (160/100)/ Lunge 90′ with bar in the front rack (160/100) – 15 Minute Cap

Notes: In Male+Female Teams/ For DU’s:both partners must complete 50 double unders/For HSPU’s: partner A hspu/partner B hand stand hold/if partner A or B drops off of the wall they must switch until 50 HSPU’s are completed/ For T2B: partner A T2B/partner B dead hang/if partner A or B drop, other partner cannot continue until both are hanging from bar and 1 is performing T2B/ Partition as needed as long as a total of 50 T2B’s are completed/ For S2OH: partner A s2oh/partner B hold bar in rack position/ for S2OH reps to count, the opposite partner must be holding the bar in the front rack position/ both partners must take the bar to the hang or floor before re-racking and switching allowing opposite partner to perform S2OH reps/ For Lunges: Male will lead and both partners will Lunge 90’/ both partners may move at the same time but female may not pass male/ When Female crosses the finish line work out is complete