Warm-up: Max distance med-ball toss followed by 10 minute double-under drill Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Cool-down: Instructor led group cool down Powerlifting: Kettlebell Straight Leg Deadlifts Kettlebell Goblet Squats Kettlebell Swings Max Effort Deadlift from raised platform/pins 5 x 5 Belt Squats(Sumo-stance) on Plyo-Boxes 2 x 12 Reverse Hypers (heavy) 2 x 12 Back Extensions on GHD (w/band) 45# Plate Grip Strengthening Carries followed by Kettlebell/Dumbbell Shrugs (banded x 3) “Tabata Swimming” with Chris Michelmore and Brian Nabeta – video [wmv] [mov] Chris Stowe and Chris Martirano on today’s WOD – video [wmv] [mov]
