John McCarthy
August 17, 2012
| Performed at: | CrossFit ATP |
| Description: | WOD OHS 5 reps (75/115) Ring Dips 20 reps 50 HS Walks or 40 Shoulder Touches OHS 4 reps Ring Dips 15 reps 40 HS Walks or 30 Shoulder Touches OHS 3 reps Ring Dips 10 reps 30 HS Walks or 20 Shoulder Touches *Competitors 5rds (Weighted vest desired) Row 250 meters Rope 1 rep |
| Results: | 6m 21s Workout scaled |
| Modifications at: | shoulder touch 35 lb bar for ohs should have done 55 lb. first time i was able to use a bar bell! blue band for ring dips |
| Warmup: | Base off of 3 rep Max Back squat (unbroken) 1 rep every 30 sec. for 2:00 min @ 90% (5 reps) rest 3 min 1 rep every 30 sec. for 1:30 min @ 90% (4 reps) rest 2 min 1 rep every 30 sec. for 1:00 min @ 90% (3 reps) |
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