Day 1 Highlights from the 2010 CrossFit Games SoCal Sectionals – video [wmv] [mov]
SoCal Sectional Day 2 Highlight Video… [wmv] [mov]
Skill work:
Double under Practice
Rowing stroke rate pacing:
Row 200m at each of these stroke rates:
-27 s/minute
-30 s/ minute
-35 s/minute
and note how each one feels
Overhead Squats:
Do a few warm up sets, Either use your bodyweight or scale to make very difficult:
1 set of 10 Overhead Squats
WOD 3-18-10
For Time:
100 Deadlifts 225/135 lbs
On the minute every minute do 5 burpees
Post total time and amount of burpees.
Ronnie at the Socal Sectionals. Placed 10th out of 175 very fit guys, he moves on to Regionals
