WOD #1 – Rx, Masters
For Time: – 8 Min Cap
25 Wall Balls 20/14
Box Push 100’
20 Wall Balls 20/14
Box Push 100’
15 Wall Balls 20/14
Box Push 100’
10 Wall Balls 20/14
Box Push 100’
5 Wall Balls 20/14
WOD #2 – Scaled, Teens
For Time: – 8 Min Cap
25 Wall Balls 14/12
100’ Sled Pull 90/60
20 Wall Balls 14/12
100’ Sled Pull 90/60
15 Wall Balls 14/12
100’ Sled Pull 90/60
10 Wall Balls 14/12
100’ Sled Pull 90/60
5 Wall Balls 14/12
WOD #2 – Rx, Scaled and Masters
“Clean Complex Ladder”
:50 sec Work / :10 sec Transition
Rx/Masters – 1 Power Clean + 1 Hanging Squat Clean + 1 Jerk
Scaled – 1 Clean + 1 Front Squat + 1 Shoulder to Overhead
Rx Men – 135/155/175/195/205/215/225/235/245/255
Rx Women – 75/85/95/105/115/125/135/145/155/165
Scaled Men – 75/85/95/105/115/125/135/145/155/165
Scaled Women – 35/45/55/65/75/85/95/105/115/125
Masters Men – 95/105/115/135/145/165/175/185/195/205
Masters Women – 55/65/75/85/95/105/115/125/135/145
Athletes will perform the Complex at each weight until unable to complete Complex. Once athletes reach their failure weight they will complete max rep Deadlifts at failure weight with remaining time for 1# per rep added to heaviest successful Complex weight. If athletes reach the end of Complex they may complete max rep Deadlifts with final time at final weight to add 1# per rep.
WOD #3 – Rx, Masters
For Time: – 11 Min Cap
15 Burpee Box Jumps 24”/20”
30 Thrusters 95/65
45 Pull-ups
60 Calorie Row
WOD #3 – Scaled
For Time: – 11 Min Cap
15 Burpee Box Jumps or Step-Ups 24”/20”
30 Thrusters 45/35
45 SDLHP 45/35
60 Calorie Row
WOD #4 – Rx, Masters
5 Min AMRAP:
30 Double Unders
10 Power Snatches 75/55
10 OH Squats 75/55
WOD #4 – Scaled
5 Min AMRAP:
60 Single Unders
15 KB Swings 44/26