Warm Up-
400m run
20 pass throughs
15 push-ups
10 pistols
200m run
20 ring rows
15 scap push-ups
10 pistols
4 minutes stretching lats
4 minutes stretching calves and hamstrings
WOD (30 min hard cap)
2013 Regional WOD 4
100 wallballs
100 C2B pull-ups
100 pistols
100 single arm dumbbell/kettlebell snatches (70,50)
Regional- 75 Reps of each
Open- 60 reps of each with db or kettlebell (53,35) or barbell snatch (75/45)