Gym will open at 8 am. If you are not participating in WOD Wars and need to get a workout in, you have from 8 am to 9 am for open gym hours, just be sure to pick up after yourself WOD #1a: For both scaled and Rx. Each team will have two barbells (one women’s barbell): 8min to find a 1RM: - Power clean + front squat OR - squat clean Score is weight #1b: RX: Men: Max MU in one minute, women max pull-ups (all team members working at once) (If woman does MU instead, score is 5x) Scaled: Max pull-ups accumulated in 1min (all team members working at once, women can use green band, no band for men) (If woman can do unbanded pull-ups, score is 5x) Score is reps #2a) AMRAP 15min For RX: 60 Thrusters (95/65) (one team member working at a time) 200 DUs (one team member working at a time) 8x shuttle run (all team members at once) For scaled: 45 Thrusters (75/45) 45 Box Jumps (20/16) 8x50 shuttle run (all team members at once) Score is reps (one round equals 268 reps for RX and 98 for scaled) 2b) Max distance broad jump, 3 attempts Score is distance in inches #3 One team member at a time: RX 5min AMRAP: 10 DL (185/125) 10 Pull-ups 10 Burpees Scaled 5min AMRAP: 10 DL (135/85) 10 Burpees 10 Russian KBS (24/16) Score is reps (one round equals 30 reps) Comments are closed.
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