GWM

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Trigger/Warm-up/Mobilise/Activate

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WU – Bar drills Clean & Split Jerk

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WOD

1) EMOM for 10 min complete the following for time:

1 Legless Rope Climb (4 m with jump or 3,7 m no jump)

5 Strict Bar Dips (load with weight if neccessary)

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Scaling – 1 rope ascent = 6 Rope Pull-up’s = 12 Rope Ring Rows; Dips – used banded assistance or scale to seated parallette dips

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Score = Score out of a possible 10 ascents and 50 dips

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then…

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2) CrossFit Games Regionals – INDIVIDUAL EVENT 2 (2012) (http://games.crossfit.com/workouts/regionals/2012)

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For time:

Row 2,000 meters

50 One-legged squats (pistols), alternating

30 Hang cleans (225 / 135 lbs i.e. 102 kg / 61 kg)

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Time Cap = 17 min

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Score = Time or Time Cap plus 1 sec/rep missed

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Featured Image – The joys of getting your first bar muscle up, with only about month CrossFit training too, very impressive Andrew “Soldier Boy” Payne