WOD # 1 (7 min CAP)
3 Rep Max Overhead Squat (All Divisions)
WOD# 2 (12 min CAP)
RX
21 Pull ups
15 Burpee Box Jump Overs (24/20)
9 Clusters (155/105)
Cash Out (6 per team to be completed by any athlete)
6 Rope climbs (Legless/Legs)
Scaled
15 Burpee Box jump overs (24/20)
9 Pull Ups
6 Clusters (115/65)
Alternate between athlete 1 and 2… i.e. All pull ups must be completed by Athlete 1 before Athlete 2 can start pull ups… Athlete 1 can not start burpee box jump overs until Athlete 2 completes pull ups. Rope climbs can be started when both athletes have completed clusters and they can be broken in any way…. i.e. Athlete 1 can do- 5 and Athlete 2- 1.
WOD# 3 (15 min CAP)
RX
300 Double Unders
200 KBS (53/35)
100 Handstand Push ups
50 Pistols (alt legs)
Scaled
300 Singles
200 KBS (35/26)
100 Hand- Release Push Ups
100 Goblet Squats (35/26)
Only 1 partner can work at a time
**** SCALED DIVISION ONLY…. Can be scaled further for weight or movement i.e ring rows, but you will not be able to podium if movements are scaled further ****
****WE ALSO RESERVE THE RIGHT TO ALTER MOVEMENTS OR WEIGHTS IF NEEDED TO ENSURE TO EVENT RUNS SMOOTHLY… ANY CHANGES WILL BE CLEARLY DISCUSSED BEFORE THE EVENT OR DURING THE WOD BRIEFING ****
***** THERE WILL BE A TIE BREAKER FOR ANY PODIUM POSITION…. FOR THE TIE BREAKER PARTNER 1 WILL ROW 500M… THERE WILL BE A 1 MIN REST AND PARTNER 2 WILL ROW 500M… COMBINED 1000M TIME WILL BE THE WINNER *****
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