INDIVIDUALS

WOD #1 in Stadium: 12 min time cap

  • 50 foot Overhead walking lunge  – to the pylon is 25ft.
  • 40 dumbbell snatch  #50/30#  Alternate arms 20/arm.
  • 30 wall balls  #20 / #14
  • 20 T2B or Toes above hips
  • 10 Pull ups or Jumping Pull ups

WOD #2 on trail: 21-15-9

  • KBS  1.5P / 1P
  • Hand Release Push Up

WOD #3 on trail: 3x Sandbag carry.

WOD #4 on trail: 15-30-45

  • Double Unders or Singles @ double the reps
  • Sit-ups

WOD #5 in Stadium: Sled Drag / Pull suicides— sled weight ….

  • 25 foot drag then pull back to start
  • 50 foot drag then pull back to start
  • 75 foot drag then pull back to start
  • 100 foot Sprint to Finish – no sled

TEAMS

WOD #1 in Stadium: 12 min time cap

  • 100 foot Overhead walking lunge  – to the pylon is 25ft.
  • 50 dumbbell snatch  #50 / 30#  Alternate arms 20/arm.
  • 50 wall balls  #20 / #14
  • 25 T2B or Toes above hips
  • 25 Pull ups or Jumping Pull ups

WOD #2 on trail: 45-30-15

  • KBS  1.5P / 1P
  • Hand Release Push Up

WOD #3 on trail: 4x Sandbag carry.

WOD #4 on trail: 20-40-60

  • Double Unders or Singles @ double the reps
  • Sit-ups

WOD #5 in Stadium: Sled Drag / Pull suicides— sled weight….  Both teams members pull/drag together

  • 25 foot drag then pull back to start
  • 50 foot drag then pull back to start
  • 75 foot drag then pull back to start
  • 100 foot Sprint to Finish – no sled