WOD

Monday 14th April 2014

Main – CrossFit

SKILL

– Warm up should include prep for the shoulder&mobility

– 5 minute double under workshop followed by 1 minute double under test

– Spend a minimum of 10 working technique with PVC pipe for Overhead squat

Metcon (Time)

If you do not finish within the 10 minute time cap add 1 second for every incomplete rep.

Example
2 Rounds, 10 Overhead squats, 40 double unders= 10:10

WOD

REGIONAL VAULT
“2010 Northwest Regional”

3 Rounds for time, of:
-10 Overhead squat (40kg/62.5kg)
– 50 Double-unders

(Time Cap: 10 minutes)

SCALING
– Reduce weight
– 150 singles