 WOD - May 31, 2013 - Regional WOD 5
21-15-9 Deadlift (275/185) Box Jumps (30/24) Then: 3 rounds max Chest to Bar Pull Ups
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 3-3-3-3-3
Weighted Dips Then: 3 RFT: Row 500m Run 500m Rest exactly 3 minutes between rounds. Post scores for each round.  10:00 EMOM
Partner WOD 2Rep Front Squat (Combined weight lifted is your score) Then: For time: 100 - Wall ball (20/14) 80 – Sit Ups 60 – Med ball Lunges 40 – 65/40 Dumbbell snatch, alternating arms, 20 – Front Squats (50% of 2RM from EMOM)  15:00 to find 3RM Hang Clean (for 3 to count the bar must not touch the ground) "Beep'n Push Ups" Set to a Tabata Clock, do one push up at each "beep" and hold constant plank position the rest of the time. Score: number of push ups Bonus: 5:00 Max Lunge Burpees  20 – 1
Back squat (185/135lb) Pull Ups Squat on the Odd Pull ups on the even Picture of the rack setup at the Canada East Regionals 5:00 to find Max box jump 5 rounds for time of: 40 Double Unders 30 Kettlebell Swings (55/35) 20 Box Jump (24/20)  10:00 to find
4RM DB Press Then: 15:00 AMRap 250m Row 25 Pushups  31- Pull Ups
5 – Clean & Jerk (135/95) 19 – deadlift (225/145) 31 – Double Unders 5 – deadlift (225/145) 19 – Clean & Jerk (135/95) 31 – V-ups 5 – Clean & Jerk (135/95) 19 – deadlift (225/145) 31 – Kb swings (75/55) 5 – deadlift (225/145) 19 – Clean & Jerk (135/95) 31 - burpees 5 – Clean & Jerk (135/95) 19 – deadlift (225/145)  Pt. 1 - Mystery
Pt. 2 - 6:00 Amrap 5 pull ups 4 DB Snatch (70/45) 3 forward rolls 2 Hand Stands (to wall) 1 Tire Flips |
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