S/S/S:

Press – set 2RM

20 min time cap

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WOD:

For Time:

6 Muscle Ups–30 Russian Kettlebell Swings(70/53)–100Doubleunders

4 Muscle Ups–20 Russian Kettlebell Swings(70/53)–80Doubleunders

2 Muscle Ups–10 Russian Kettlebell Swings(70/53)–60Double Unders

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Video courtesy of CrossFit.com  Jeff Martone hitting the key points on the Russian Kettlebell swing.  Also, some good tips on when to unlock the hips on the down swing.

pic courtesy of CrossFit Games.

Think you had a rough workout.  Julie Foucher suffered a partial torn Achilles during the third event of the Central Regionals last weekend.  Showing true warrior spirit, she kept going, completing all but the final Clean sprint ladder of Event 7 while in a boot.  And she ended up 8th in the ENTIRE SUPER REGION!

To watch her make it through 5 rounds of a 25 Cal row, 16 Chest to bar Pull Ups, and 9 strict deficit handstand push ups, click on the above pic.