WOD:

1) “2012 Regionals WOD #2” – AQAP:

2000m Row

50 Alternating Pistol Squats

30 Hang Cleans 225/135

For this workout you must alternate Pistols, for a total of 25/side. If you fail one, you must repeat that side before moving on. Sub for Pistols is 100 Air Squats. Clean can be any type, Power, Squat, Split, or Muscle, when coming off the floor you must establish the Hang position before Cleaning the weight.

The team version of the event…”Chaplin Valley”

Extra Work:

2) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets. Weight and or assist as needed.

3) Bar Muscle-up: 10 minutes EMOTM

Pick a rep number that you can maintain for the entire 10 minutes

For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

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