WOD – Friday 12 December 2014

Regionals 2012

50 Back Squat
40 Pullups
30 Shoulder-to-Overhead

50 Front Squat
40 Pullups
30 Shoulder-to-Overhead

50 Overhead Squat
40 Pullups
30 Shoulder-to-Overhead

* Men 60kg back squat, 40kg front squat, 30kg overhead squat: 20kg bar + 2 x 10kg plates each side.
* Women 40kg back squat, 30kg front squat, 20kg overhead squat: 20kg bar + 2 x 5kg plates each side.
* Scale 20kg back squat, 17.5kg front squat, 15kg overhead squat: 15kg bar + 2 x 1.25kg plates each side.

* DO NOT TEAR YOUR HANDS IN THE PULLUPS – CHANGE TO PUSHUPS “BEFORE” THEN.
* DO NOT DROP AN EMPTY BAR. EVER.
* 30 minute cutoff.