Warm-up:
5 min. Bike
20 Hanging Shrugs
Roll Back to Hurdles
20 OH Squats with PVC
Shoulder Mob.
Inchworm to fireplace,
then Lunges with Twist back
WOD:
2013 CrossFit Games
Regional Event 6
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack
CW - 23:47. 300 Single Jump Ropes, Knees to Bar, 95# Push Press, 25# "Hat Walk"
LW - 19:24. 75 DU's and 75 Singles (=25 DU's), Knees to Bar, 55# Push Press, 25# Lunges
Cool Down:
LW - 25 Atomic Sit ups, 25 Box Jumps
Comments:
A good workout, though tiring. I was so glad to be able to do it after being rather lame and laid up yesterday.
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