Saturday January 17, 2015

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With teams of 4: Two men and Two Women

For time:

WOMEN
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)

MEN
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

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**Modify as necessary for your particular team’s ability levels.  Make it a challenge as this is a competition level workout.

**This WOD had a 25 minute cutoff at the regionals, I will give us a 40 minute cutoff, with two sections – then women have a 20 minute cutoff and the men have a 20 minute cutoff.  If the women finish before 20 minutes is over, awesome, the men can start immediately.  Score is total time to completion…so as soon as the men are done.

**The women will go first and then men will act as a human “rack” for the bar while they are working.  For example….the women pick up the bar for their back squats and the first women does 10 reps and needs a break.  The men will hold the bar in the air so that the next women can do her set.  The men must still hold the bar in the air while the women do their pull-ups and shoulder to overheads.  When it comes time for a weight change, the bar must still remain in the air while weights are being switched out.  After the women are completely done, the bar can touch the ground and the men will begin.  Same rules apply as the women must hold their bar throughout their workout.  If the bar touches the ground before it is supposed to, there will be a one minute burpee penalty for all teammates on the spot.

–If the above doesn’t make sense, watch this video. Start watching at the 4 minute mark.  And yes, I made the penalty harder! http://pd.crossfit.com/games/video/Regional2012_Indiv_4_SD.mov

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