RX DIVISION: WOD #1- IT’S COMPLEX-ICATED

FOR TIME: 8 minutes to reach max weight and max calories

Max Weight on the complex:• 1 Ground to overhead• 10 Deadlifts• 1 Ground to overhead**Must be unbroken (all reps are touch and go)

Max calories on the rower.

DIRECTIONS:

Complex:• Ground to overhead can be clean and jerk or snatch, as long as the repetition initiates from the ground

and ends with arms locked out and bar is overhead and controlled• Deadlift will need to touch the ground each repetition and reach full lock out at the top with shoulders

visibly in line with the hips• After the 10th deadlift the bar must come to the ground again to initialize the last ground to overhead

repetition• The complex must be unbroken. Repetitions should be touch and go from the ground. No regripping on

the floor will be permitted• Athletes are permitted to regrip the bar as long as it does not touch the ground

Rower:• Partners can choose when and how to do this• One can work while the other rows • Both can find max and then row• You can row a certain amount and then lift• Completely up to the team

SCORING: Total partner weight and total partner calories will be scored separately.

RX DIVISION: WOD #2- DON’T HIT THE WALL

FOR TIME: 8 minutes partner AMRAP

• 50 Wall Ball over the Wall (20/14- ball must be caught for rep to count)• 50 Alternating dumbbell snatch (50/35)• 50 Wall Ball over the Wall• 50 dumbbell OHS (50/35)

DIRECTIONS:

Wall Ball Over the Wall:• Athlete must squat visibly below parallel to begin each repetition. The ball must then be thrown over the

wall to the partner on the other side. Partner must catch the ball for the repetition to count. The pattern repeats until all 50 repetitions are completed. The 50th repetition must be caught.

Dumbbell Snatch:• These repetitions can be split any way• Dumbbell will start on the floor and move to the overhead position in 1 fluid movement• The repetition will be counted when the dumbbell is locked out overhead in line with feet and locked out

hips• Both heads of the dumbbell will need to touch the floor before the next repetition can begin

Dumbbell Overhead Squat• These repetitions can be split any way• Dumbbell must be overhead in one hand before the repetitions can begin• Athlete must reach below parallel at the bottom of the squat and then reach full leg and hip lockout at

the top of the rep with the dumbbell controlled overhead• Arms can be switched as needed

SCORING: Total repitions completed at the end of 8 minutes.

RX DIVISION: WOD #3- UP AND OVER

FOR TIME: 8 minute boat race

• 5 Chest to bar pull ups• 7 T2B• 9 Box jump overs (24/20)

DIRECTIONS:

Chest to bar pull ups• Athlete will initiate movement with a locked out arm and will visibly touch chest to the

bar at the top of the pull up • Full lock out of the arms must be reached before the next repetition can begin

Toes to bar• Athlete will initiate movement with a locked out arm and feet must visibly pass behind

the shoulders• The repetition will count when both feet to the bar visibly touch the bar at the same

time

Box jump overs• 2 foot take off is required• Lateral jumps and jumping clear over the box are permitted

SCORING: Total repitions completed at the end of 8 minutes.

RX DIVISION: WOD #4- BURP-DEES

FOR TIME: 8 minute boat race

• 5 D-Ball Facing Burpees• 7 D-Ball over shoulder (150/100)• 9 Cals on the ski erg

DIRECTIONS:

Partners will alternate after every round.• Partner A will complete burpees, D-Ball over shoulder, ski erg cals and tag Partner B

before Partner B can begin their round of repetitions

D-Ball Facing Burpees• Athlete must be fully facing the ball to begin burpee• Chest must visibly come in contact with the floor• Athlete will then jump with a 2 foot take off over the ball• The jump must take off forward facing the ball• Athletes are permitted to turn in the air to face the ball to begin the next burpee

D-Ball over Shoulder• Ball will begin on the floor and then move to up and over the shoulder by any means

possible• Ball must pass visibly up and over the shoulder.

SCORING: Total repitions completed at the end of 8 minutes.