Registration will remain open until Wednesday, July 8th at 5:00 pm but t-shirts for those registering after 1:00 pm on Monday, July 6th will not be guaranteed!!!
Individual WODs:
(WODs subject to slight changes) ( There will be NO ties…..TIE Breaker for ALL divisions will be fasted Row time!)
WOD 1A
2,000m (Rx) / 1,500m (Scaled) row for time ( RX 8min cap for men, 10 min cap for women) ( 7/9 Scaled)
3 Min rest (will begin at end of cap)
Then:
WOD 1B
5 Min to find Max: Clean and 2 shoulder to overhead
WOD 2
12 Min AMRAP of: Scaled Division must perform all movements scaled!
100 DU’s Scaled: 200 SU’s
75 box jump 24/20 Scaled: Step ups
50 GHD situps Scaled: Straight leg sit up
25 Snatch @ 115/75 Scaled: Ground To Overhead 95/55
WOD 3
“FRAN”
21-15-9
Thrusters (Rx: 95/65, Scaled: 75/45)
Pull-ups (Scaled: Jumping Pull-ups 30-20-10)
TEAM WODs:
WOD 1A (TEAM)
4,000m (Rx) / 3,000m (Scaled) row for time (RX 15 min cap for Men, 18 min cap for women) ( 12/15 Scaled )
May be broken any way team chooses.
3 min rest
THEN:
WOD1B (TEAM)
8 min to find max: Clean and 2 Shoulder to Overhead
Both partners can attempt as many lifts as they like in any order. Score will be total of both lifts.
This movement will be 1clean of any style , then 2 shoulder to overhead without dropping bar.
WOD 2 (TEAM)
16 min AMRAP of: Scaled Division must perform all movements scaled!
200 DU’s Scaled: 300 SU’s
100 box jumps Scaled: 100 Box step-ups (24/20)
75 GHD sit ups Scaled: 75 Straight leg sit up
50 Snatch @ 115/85 Scaled: 50 Shoulder to Overhead 95/65
Reps can be broken anyway chosen, but each movement must be finished before moving to next.
WOD 3 (TEAM)
“FRAN”
21-15-9
Thrusters (Rx: 95/65, Scaled: 75/45)
Pull-ups (Scaled: Jumping Pull-ups 30-20-10)
Partner 1 will complete all 21 thrusters, then Partner 2 completes 21 thrusters, Partner 1 completes 21 pull-ups, Partner 2 completes 21 pull-ups, Partner 1 completes 15 thrusters, Partner 2 completes 15 thrusters, etc.
