Sprint Wod
This workout is for the competition! If you can’t make it in today you’re welcome to make up the workout some other time. This workout needs to be judged i.e reps counted and movement standards met!

Bar Facing Burpee
Thruster 105/75 , Masters(50+) 85/55, Super Masters(65+) 65/40

Post Wod
1 Rep Max
Pick another lift that you’d like to do for the competition



20 KBS
20 Sit-up
20 Push-up

20 min to find a 1 RM for one of the lifts for the competition

30 Doubles (2:1 singles)
10 Snatch 75/55
1 Rope Climb


Our competition is coming to an end! All athletes must turn in 2 body scans this week to be in the running for the cash prize. We will also be competing against each other with workouts, our coaches will go over movement standards with everyone and we will be judging and counting for each other. Scaling: athletes who perform the workouts RX and within the time cap will score better than those who scale, however if you do the wod RX but don’t complete it then someone who scales it but completes it within the time cap would have a better score.

The strength portion of the competition will go as follows: athletes will pick 3 of 5 lifts, you only get 3 attempts on each lift, you’re welcome to warm up as much as you’d like then when you are ready to make an attempt have your coach watch to ensure it is a good lift. Choices of lifts are, Deadlift, Back Squat, Bench Press, Clean and Jerk, Snatch. Scores here will not be a total of pounds, different lifts have different values, so pick 3 lifts you’re good at.

Sprint Wod: 6-9-12-9-6 reps of Bar Facing Burpee and Thruster @105#/75#. 10 min time cap

Endurance Wod: Start and end with 750/650 Meter Row, in between that do 3 rounds of 30 Box Jumps @24/20, 20 Pull-ups, 10 Power Clean @135/95, 150 meter sled pull with 45/35#.  25 min time cap.



For Time
2,000 meter Row
After the first minute begin ‘Death by Thrusters’ (95/65 lbs)

With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete.

Previous score here

Post Wod
15 GHD Sit-ups
30 Med-ball twists