All athletes will need to check in between 7:00am and 7:30. Athletes will be fully briefed on the WODs from 7:40 – 8:00. The event will kick off at 8:15. Urban WarFit is located at

8261 E Gelding Drive Suite B

Scottsdale, AZ 85260

Note WOD 2 for Rx and Scaled.

WODs for Rx and Scaled Divisions

WOD 1

6 minute cap

1RM Snatch

2RM Thruster The weight can’t touch the ground between reps. Feet must stay planted.

WOD 2

700m Row

40 G2OH with a sandbag weights TBA

700m Row

200m Run with sandbag 2 walls to climb during run. Rx men 8ft. Rx women and scaled 6ft

WOD 3 Rx ONLY

Scored for total reps so if you can’t do one of the movements you will still finish the WOD with a score. Rope climbs are multiplied by 3.

2:00 work :30 rest, 4 stations

Burpee box jump 24″/20″

Rope Climbs

GHD

Ring Dips

WOD 3 Scaled Only

Scored for total reps.

2:00 work :30 rest, 4 stations

Burpee box jump

Ring rows

Ab mat situps

Hand release push ups

Top 5 Rx Men and Women will have a special WOD 4 that will be announced at the event.

Beginner Division

WOD 1

Stack = 8 total plates on 24″ box. Start with two on each side, one at a time.

Unstack = 8 total plates off box two on each side, one at a time.

Stack 5 burpees Unstack 5 burpees

Stack 4 burpees Unstack 4 burpees

Stack 3 burpees Unstack 3 burpees

Stack 2 burpees Unstack 2 burpees

Stack 1 burpees Unstack 1 burpees

WOD 2

5 rounds

200m Row

15 situps

Each situp station will be farther away from the rower. Med ball must be carried at all times. Abmat will be left at the situp station.

WOD 3

4 Rounds

12 Squats to a med ball

12 Pushups

12 Jumping pull ups

Box height will be set by your judge before WOD.