Rest day

Vitality

Warm up

10 min on the min 2 rounds w 115:
DL/hang clean/front squat/push press
Rest 5 min

4 rounds for time
8 thrusters 135
8 ring rows
8 hand release push ups
1 lap prowler push 95

R1: 1:29
R2: 1:34
R3: 2:43
R4: 4:24

Puke

DL, hspu, c2b

7 min amrap
2 DL 315
4 hspu
7 c2b

R: 5+2+4

2012 Crossfit Sectionals Week 4 - 255 Reps

Crossfit Sectionals Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

Reps: 255 (15 Muscle-ups)

2.5 mile trail run

Latta left loop

Time: 18:14

12.4 Practice

5 rounds
20 wall ball 20#
DUs til broken
4 muscle ups

PR DUs - 60 straight

3/13/12

Oly Technique
Drop Squat 2x5- 95
Clean Pull 2x5- 185
Powerclean 2x5- 185

WOD
In 3 min:
Row 500m and max DUs- 1:34, 75
Rest 3
Row 500m and max KBS 2 pood- 1:39, 24
Rest 3 min
Row 500m and max wallball 20#- 1:44, 12 (lost 20 sec due to late start)

Total score: 111