20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Full range of motion (ROM) on all skills!
Post time to comments.Top times at the Midwest Sectionals:
Pete Rasmusen set the bar high for the men, finishing first in the Air Force WOD with a time of 3:53. Katarzyna Slowinski lead the women after the first WOD, clocking a time of 5:58.
YUM!!!!!!!!! Can you find the non-paleo foods in our fridge?
5 comments:
"I'm gonna zone my way down to that sub 20:00. Wait til I hit 185 and I'll be gaming on that 5k!" Words of a famous crossfitter. Drew "AWESOME" Hill.
thought we were running this on sun..... :`( so sad, so sad....
15:50 on the girl's weight of 65lbs. Before you knock me on scaling down this is a brutal workout.
Cory I ran a little mock up of this and it is not as impressive as ground to over head with time being set. Like the 2nd W.O.D.
we will run them both on Sun. I will let them pick.
Drew 5:31
Amber 6:39
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