Regional mix

50 ohs w/65
40 pull ups
30 shoulder to overhead w/65
Time: 7:40(wasn't goin all out)

3 RFT:
3 TGU each arm 1 pood
10 ring dips
Time: 6:45

3 RFT:
1 rope ascent
10 ring push ups
Time: 2:47

2012 Regional WOD # 2

17 minutes to complete:
2000m Row
50 Alternating Pistols
30 Hang Cleans 225#

Must finish 10 Cleans to advance

Row 7:03
Pistols (holding rack) done at 12:26
6 reps of 205

Diane

500m row 1:44


21-15-9 reps:
Deadlift @225/155LBS,
Handstand push-ups

Time: 11:46

Rest Day

Driveway WOD

3 RFT:
Run from garage to street and back
50 DUs

Time: 9:19

2012 Regional WOD #6 Modified

3 RFT:
7 DL 315
7 Muscle Ups
21 WB 20#

Time: 11:51

Endurance wod

Clean and jerk practice with 165, 15x1

12 min amrap:
15 DUs
7 ring push ups
7 toes to bar

Total: 11+15