|i love this pix|
1. front squat: work up to 88%x2x4
2. back sqt: work up to 70%x3x4
3. sit ups x 100.
4. chins: 25
Warm Up: 1 min of single unders, junk yard dog, 1 minute double unders, Burgener warm up (snatch grip).
W.O.D.: Crossfit Regional's workout #5
Snatch ladder with double unders
*Note: Like workout number 3, this workout is a bit confusing to explain. It makes a lot better sense when you watch the video on the games site (http://games.crossfit.com/workouts/regionals-individual). The weight starts out light enough where I don't think that you need to warm up for the snatch, so just get after it after the warm up.
Extra credit: Row 500m for time. If men are over 1:30 and women 1:45, complete a 1,000 row penalty.
Durability: 3 Rounds: 20x GHD sit ups, 60 sec farmers carry (AHAP), 20x Russian twist (20#), 10x Reverse hypers (AHAP)