The Return to the Regional Event 2-2012 (slightly altered)

Pre:
Burgener Warm-Up @8.3kg bar
Skill Transfer exercises @8.3kg bar
2 Series:
10 Pull-Ups (Strict)
20 Overhead Step-Ups (20 inch box/10 e.leg) @22.3kg
60 sec. hold Superman Hollow

4 min. stay in bottom position of Squat (w/rogue bands around knees 2 min. e.leg)
Practice the following movements...

WOD:
For Time:
200 Sumo Deadlift High Pulls @22.3kg/50lbs or 2000m Row
50 Pistols(25 each leg/if foot or hand touch floor=no rep)
30 Hang Power Cleans@62.3kg/135lbs

Post:
2 rounds:
2 min. hold bottom of Squat w/ 8.3kg bar overhead
20 Side Lunges (Deep as possible/10 e.leg)
10 Pull-Ups

Matt B:
14:10

Last time 24/4/12-17:48