 |
| Women's final WOD at the 2012 Beast of the East |
SKILLS/STRENGTH:
1a) Hip extensions: 3 x 15
1b) Rope climbs: 3 x 5
MET-CON:
From CrossFit Dewitt
"Rush Hour"
20 minute time cap
For time:
20 Thrusters, 95/65
20 SDHP, 95/65
20 Shoulder to overhead, 95/65
20 Overhead squats, 95/65
20 Front squat, 95/65
*each athlete must do 4 burpees at the beginning of every minute before moving on to the barbell work. At the call of 3-2-1-GO, you must do 4 burpees. The athlete is allowed to move to the next barbell skill once they have completed all 20 reps. If the minute clock beeps during a rep, the athlete will complete their rep and then start their 4 burpees. On the 20th rep of the front squats, the WOD is done.
Post time to comments.
No comments:
Post a Comment