Warm-up: 2 Rounds: 200 Meter run 5 Jump squats 5 Kipping swings Workout: 2012 CrossFit Games Regional: Individual Event 4 For time: 135 pound Back squat, 50 reps 40 Pull-ups 135 pound Shoulder-to-overhead, 30 reps 85 pound Front squat, 50 reps 40 Pull-ups 85 pound Shoulder-to-overhead, 30 reps 65 pound Overhead squat, 50 reps 40 Pull-ups 65 pound Shoulder-to-overhead, 30 reps Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs). Post time to comments. Powerlifting: A. Squat Clean and Jerk – 12 x 1 rep @70% 1RM; Rest 1:00 B1. Sumo Deadlift 4 x 4-5 reps @51×1; Rest 2:30 B2. Weighted Ring Dip 4 x 6-8 reps @32×1; Rest 2:30 C. Weighted Glute Ham Raises 3 x 10-15 reps; Rest 1:00 WOD Demo with Talayna Fortunato at the South East Regional – video [wmv] [mov] [HD mov] WOD Demo with Zach Forrest – video [wmv] [mov] [HD mov]
