Warm-up: 5 Minute run/row @moderate pace 5 Minutes of hip/shoulder mobility 3 Rounds: 3 DB snatch/arm (focus on quick transition b/t arms)- Increase load each set 50 Foot shuttle run Workout: 2012 CrossFit Games Regional: Individual Event 3 Four rounds for time of: 100 pound Dumbbell snatch, 10 reps 200 foot Sprint Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.
WOD Demo with Chase Daniels at the South East Regional – video [wmv] [mov] [HD mov]
