Fitness

Metcon
A. 3 Sets of:

A1. ME Wide Grip supinated Pull-Ups
A2. 30 Egg/Hollow Rocks
A3. 20m SB OH Carry

Metcon
B. For time:

20-15-10-5

DUs
Arch Rocks

Metcon
C. 3 Sets of:

200m Prowler Sprint

Metcon
D. Finisher:

200m SB Carry

Performance

Metcon
2012 Regionals Individual WOD 4, for time:

50 Backsquats 60/40kg
40 Pull-Ups
30 Shoulder-to-overhead 60/40kg
50 Front Squats 50/35kg
40 Pull-Ups
30 Shoulder-to-overhead 50/35kg
50 OHS 30/20kg
40 Pull-Ups
30 Shoulder-to-overhead 30/20kg

Time Cap: 30:00min