WOD 6/7/14

8 Minutes of Hip/Back/Shoulder Mobility

A- Partner WU- 800M M.B. Indian Run (20#)

Notes: As a group run 800M/First person in line carries a M.B./Last person sprints to relieve the first/Continue in this fashion until 800M is completed.

B- Thruster- 10 Minutes To A Challenging Single

C- 5-7 Minutes To WU Rope Climb + 2014 CrossFit Regionals Team Event 4= In Teams of 3 Male/3 Female- For Time: 50 Thrusters (135/95)/10 Rope Climb/40 Thruster/8 Rope Climb/30 Thruster/6 Rope Climb   -10 Minute Cap

Notes: In teams of 3 athletes with similar abilities/with only 1 athlete working at a time/Partition as needed but ensure that each athlete performs at least 1 repetition of each exercise every round/For Thrusters once the bar has been picked up it cannot be set down until all corresponding reps are completed/Scale weight of Thruster to a weight that is challenging but manageable for all three teammates/Scale Rope climb to a suitable regression i.e.; partial range of motion, modified rope climb etc.,/For Thruster the crease of the hip must be lower than the top of the knee at the bottom and at the top the bar must come to a full lock out over head with the bar directly over the body and arms, hips and knees fully extended/If the bar touches the ground before all corresponding reps are completed the count for that round will return to zero and the team will have to begin that round of Thrusters again.

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