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.
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