**WOD Change: Single Dumbbell Ground-to-Overhead**

WOD 1A 

12 Min AMRAP
9-12-15

Intermediate
9 Burpee Box Jump Over (24/20)
12 C2B
15 Single Dumbbell Ground to Overhead (50/35 lbs)

Scaled
9 Burpee Box Jump Over (24/20)
12 Pull Ups
15 Dumbbell Ground to Overhead (35/25 lbs)

Novice
9 Burpee Box Jump Over (24/20)
12 Hanging Knee Raises
15 Dumbbell Ground to Overhead (35/25 lbs)

WOD 1B

Max Calorie Row

While 2 athletes are performing WOD 1A the other athlete will be rowing for calories. The athletes can only switch on the rower at the 4 minute and 8 minute mark of the AMRAP. The switch is MANDATORY. The team has the option for the athlete that performs the 1st row to also be the athlete that performs the 3rd row.


*********************************************************
**********************************************

WOD 2

12 Min AMRAP
12-9-6 (MALE)
9-6-3 (FEMALE)

Intermediate
(12/9) Cal Assault Bike
(9/6) KB Swings (53/45)
(6/3) Burpee over Wall

Overhead Barbell Hold (115/75)

Scaled
(12/9) 
Cal Assault Bike
(9/6) 
KB Swings (45/35)
(6/3) 
Burpee over Wall

Overhead Barbell Hold (95/65)

Novice
(12/9) Cal Assault Bike
(9/6) KB Swings (45/35)
(6/3) Burpee over Wall

Overhead Barbell Hold (75/55)

At 3, 2, 1 go…one athlete at a time will complete a full round of the 3 movements. Once the athlete completes a round the next athlete can begin. This athlete can only work while their teammate has the barbell locked out overhead. The two athletes not working can switch off holding the barbell overhead. In order to switch, the barbell must be dropped to the floor and picked up by the other athlete. The team must keep the same order when performing the AMRAP.

*******************************************************************************************************

WOD 3A

“343”
For Time – 12 Min Cap

Intermediate
100 Deadlifts (185/135)
100 Power Cleans (135/95)
100 Shoulder to Overhead (95/65)
43 Burpees Over Bar

Scaled
100 Deadlifts (165/115)
100 Power Cleans (115/75)
100 Shoulder to Overhead (75/55)
43 Burpees Over Bar

Novice
100 Deadlifts (145/95)
100 Power Cleans (95/65)
100 Shoulder to Overhead (65/45)
43 Burpees Over Bar

WOD 3B

12 Min AMRAP
20 Double Unders (Single Unders for Novice)
100ft Sprint

Two athletes will work together completing WOD 3A while the third athlete is completing WOD 3B. When each movement is finished the team must switch their own weights and re-clip the bar. Athletes can rotate between WOD 3A and WOD 3B as necessary. Once the team completes the 343 reps, all three athletes can switch off for WOD 3B with the remaining time. The score for WOD 3B will be total double unders (single unders).

*******************************************************************************************************

WOD 4A & 4B

With a 4 minute running clock

Part A: “The Buy In”

Each team will select 2 athletes to perform a predetermined amount of Front Squats with a 3 minute cap. This amount will be revealed the day of the event.  Score #1 will be the time the Front Squats are completed.  One second will be added to your time for every rep not completed within the 3 minutes.

Intermediate: (165/115)

Scaled: (135/95)

Novice: (95/65)

If you do not complete all the front squat reps you will move to Part B with one minute remaining on the clock.  However if you complete all the reps within the time cap you may move to Part B immediately.

Part B: “The Lift”

The 3rd athlete will have the remaining time to complete the following Complex: 

Clean + Hang Clean

There is no limit to how many attempts you may take within the time cap.

 

**WODs are subject to change**