Update to the Update – These Go To 11 WOD’s1

WOD 1
Burpee Mile
Each competitor must complete 11 Burpees before starting the mile run then perform 1 burpee every 200 meters. You do not have to do a burpee at the finish line. Teams must finish together, meaning that you have to cross the finish line together!
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WOD 2 (3 minutes)
Max Double Unders in 3 minutes
Scaled competitors can perform DU or Singles.  Single unders will be scored total single unders divided by 4.  If you are a scaled competitor & have DUs…go for it!  You must choose at the beginning of the WOD if you will be doing DU or SU.  You can not switch once the WOD has started.  Single unders divided by 4 will be rounded to the nearest number.

WOD 3 (3 minutes)
Max reps of Ground to Overhead
Rx’d ~ 165/115, Scaled ~ 115/65
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WOD 4 (3 minutes)
Med Ball Sit ups
The med ball must touch the ground behind your head & then sit up & touch your feet with the med ball.
Rx’d ~ 20/16  Masters ~ 20/16  Scaled ~ 16/12

WOD 5 (3 minutes)
Max Kettlebell Swings in 4 minutes
Rx’d ~ 70/53, Scaled 53/35 (Russian…above your eyes)
In this WOD each team will have 2 kettlebells, that once the wod begins cannot touch the ground.  Once the wod begins one team member will swing their prescribed kettlebell while the other team member holds the other kettlebell.  If either kettlebell touches the floor (it may not rest on your feet) each team member must do 5 burpees before continuing kettlebell swings.
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WOD 6 (3 minutes)
Max Box Jumps in 4 minutes
Rx’d 41”/31”, Scaled 31”/24”

WOD 7 (3 minutes)
Max Row for calories in 3 minutes.
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WOD 8 (4 minutes)
Overhead Bar Carry w/ Squat Cleans (Each team member must complete this WOD, one after the other for 1 overall time)
This WOD will begin with 5 Squat Cleans.  You may get the 5th Squat Clean overhead anyway/anyhow.  Once you get the bar overhead you will carry it overhead 120 feet.  If you lose control of the bar or have to put it down, you must squat clean it then put it overhead to continue.  Once you have carried the bar overhead for 120 feet, you must do 1 Squat Clean & lock out the last one overhead to complete the WOD at the finish line.
Rx’d ~ 165/115,  Masters ~ 125/75,  Scaled ~ 115/65

WOD 9 (5 minute time limit)
Sandbag Clean & Carry Suicide
The suicide will be 60 feet with lines at 0’, 15’, 30’, 45’, & 60’.  You must clean the sandbag at each line before continuing to the next.  WOD will be scored by total lines completed. Teams will switch at the 0’ line after each distance interval. The team member at the 0’ line must perform 1 Sandbag clean before running to the next line.
Rx’d ~ 120/80  Masters ~ 80/40,  Scaled 80/40

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WOD 10 (3 minutes)
Max Wallball Shots in 3 minutes
Rx’d ~ 20/12, 11 foot target
Masters ~ 20/12, 11 foot target
Scaled 16/12,  Men 11 foot target/Women 9 foot target

WOD 11 (3 minutes)
Max Burpees wearing a weight vest in 3 minutes
Rx’d ~ 40/20, Scaled 20/10