Next Event: 17 September 2016

 
 
 
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Ladies Only Competition!
 
Rx, Scaled and Party Divisions
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WOD #1: The Complex

Rx Division

In 10 minutes establish max weight of the following complex: Snatch + 2 Overhead Squats

Scaled Division

In 10 minutes establish max weight of the following complex: Clean + 2 Front Squats

Note: Snatch/Clean can be any kind.

Party Division
Same WOD as the Scaled but you can modify as needed. Party Division Athletes are judged but don’t receive a score.

WOD #2: Summer Runnin'

Rx Division

For Time:
Run 1/4 mile
20 Burpees
80 Double Unders or 240 Single Unders
20 Burpees
Run 1/4 mile

Scaled Division

For Time:

Run 1/4 mile
15 Burpees
40 Double Unders or 120 Single Unders
15 Burpees
Run 1/4 mile

Party Division
Same WOD as the Scaled but you can modify as needed. Party Division Athletes are judged but don’t receive a score.

Note: Athletes must leave for the second 1/4 mile run before the clock hits 10 minutes. Athletes not on the second 1/4 mile run in under 10 minutes are assessed a penalty of 240 seconds (4 minutes) plus the number of reps remaining in seconds.

If they had 12 burpees remaining at 10 minutes their score would be 14:12.

WOD #3: Clean It Up

Rx Division

For Time:
20 Hanging Power Cleans (75 or 95 lbs…to be determined based on Host feedback)
30 Toes To Bar
10 Thrusters (75 or 95 lbs…to be determined based on Host feedback)
20 Pull-Ups

Scaled Division

For Time:
20 Hanging Power Cleans (55 or 75 lbs…to be determined based on Host feedback)
30 Abs Mat Sit-Ups
10 Thrusters (55 or 75 lbs…to be determined based on Host feedback)
20 Ring Rows (Open standard)

Party Division
Same WOD as the Scaled but you can modify as needed. Party Division Athletes are judged but don’t receive a score.