Floater WOD:
1 mile Assault Bike for Time
To be completed anytime between first and last heat – your pick.
Score recorded as time it took to complete the mile.
WOD 1 – Chipper
Individuals – 20 min Time Cap
60 Sumo Deadlift High Pulls (Rx-95/65, Sc-65/45)
50 Situps (Rx-GHD, Sc-Abmat)
40 Thrusters (Rx-95/65, Sc-65/45)
30 Burpees over the Bar
20 Shoulder to Overhead (Rx-95/65, Sc-65/45)
Teams – 30 min Time Cap
240 Sumo Deadlift High Pulls (Rx-95/65, Sc-65/45)
200 Situps (Rx-GHD, Sc-Abmat)
160 Thrusters (Rx-95/65, Sc-65/45)
120 Burpees over the Bar
80 Shoulder to Overhead (Rx-95/65, Sc-65/45)
WOD 2 – Complex
Individuals
On a running clock-
0:00-2:00 Max Cals Rower
2:00-3:00 Rest
3:00-10:00 7 mins to find 1RM on the following Complex: 3 Deadlift + 2 Hang Cleans + 1 S2OH
Teams
On a runningclock-
0:00-2:00Max Cals Rower To Be Completed by One Designated Teammate
2:00-3:00Rest
3:00-10:00 7mins to find 1RM on the following Complex: 3 Deadlift + 2 Hang Cleans + 1 S2OHfor Remaining 3 Teammates
WOD 3 –
Individuals
AMRAP in 7 mins of:
12 Wallballs (Rx-20/14 to 10’ target, Sc-14/10 to 9’ target)
12 KBS (Rx-53/35 American, Sc-53/35 Russian)
Teams
One rotation per team member-
A: 9-6-3 Wall Balls & KBS (Rx-20/14 WB to 10’ target, Sc-14/10 WB to 9’ target) (Rx-53/35 American, Sc-53/35 Russian)
B: Dead hang from Rig
C&D: Partner Deadlift Hold
Each team member will complete each station one time. Dead hang and Deadlift hold must both be active in order for Wall Ball & KB reps to be counted. As soon as athlete drops from bar and/or drops deadlift bar, the team member in station A must stop their reps until both holds are resumed.