Saturday 6/21/2014

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Warm Up

  • 30 Squats
  • 20 Roll Backs
  • 30 PVC Overhead Squats

WOD

CrossFit Games Regionals Team Event 7

Partner WOD (in heats)

For Time:

  • 500m Row & 125 Double Unders
  • 50 Deadlifts (275/185)
  • 50 Toes-to-bar

at 3…2…1… Go, 1 partner will complete the 500m row while the other starts the double unders.  You cannot move to the deadlifts until each partner has completed the row and the DUs.  Once you get to the DLs and T2B, you MUST alternate every 5 reps.  One partner does 5 reps, then the other does 5 reps, back and forth until the movement is complete.  For the DL, the partner who is NOT completing their 5 reps, but be holding the bar at the top of the DL while the other partner completes their 5 reps.  For the T2B, the partner who is NOT completing their 5 reps must be hanging from the bar while the other partner completes their 5 reps.  There is no “down time.”  You should either be completing reps or holding a static hold DL or hanging from the bar. 

Cool Down

Foam Roll

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