Strength
Shoulder Press – Work up to a heavy 1RM, then do 3×3 @ 90%
Conditioning
4 Rounds For Time
10 Handstand Push-ups (no deficit)
12 DB Snatches (alternating) 80/45lb
Run 400m
Midline
3xME GHD Sit-up Hold (weighted)
WOD Notes: Scaling for HSPU are 10 Push Press @ 60% 1RM. The runs should be paced each round with the exception of the 4th round.
—Amazing job to all Ragers who participated in the 2014 CrossFit Games Open! I hope you all learned something from this experience and will come in more determined than ever to attack your 2014 Goals!
