Monday 10-21-13

 In WODs

Warm Up

3 Rounds

25 ft Handstand Walk/30 sec Handstand Hold

5 Bridge Ups

10 Walking Lunges

8 Pistols

Skills

Shoulder to Overhead Options

Pull Up Scaling

WOD

CrossFit Games 2012 Regionals Event 4

For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Try and keep the weight as prescribed, and work through as much as possible within the time cap.

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Travel WOD

6 rounds
20 lunges
20 squats
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