WOD 1 (9:69 cap)
36 Pullups (Int=Pullups, Sc=Ring Rows with feet under rings)
Partner run 400m
18 Chest to Bar Pullups (Int=Pullups again, Sc=Pullups)
Partner run 200m
9 Ring Muscle Ups (Int=C2B Pullups, Sc=Pullups again)
Partner run 100m
-Athletes must be next to each other on the run and cannot start gymnastics movements unless they’re together.
-One athlete does gymnastics work while the other rests, switch whenever with no minimum work requirements
11:69 for both athletes to find 1RM Hang Clean - Any Style
-Both gender bars can be preloaded before timer starts.
-Clips must be used at all times or the lift doesn't count.
-Athlete must deadlift the bar up fully, then clean from anywhere between the knee and the hip.
-Only one athlete can lift at a time, so take turns loading and lifting.
-The barbell must be off the floor before the timer beeps at the end of the WOD.
-Score is total pounds lifted between the two athletes.
-Intermediate athletes multiply score by 1.10% for a 10% handicap, Scaled athletes multiply score by 1.15% for a 15% handicap.
WOD 3 (14:69 cap)
Women’s bar loaded to 125lbs (Int=105, Sc=85)
Complete 100 Double Unders (Int/Sc=DU or Penguin Jumps) before each set
-One athlete works, one rests.
-If the female is doing bar work, she does deadlifts. If the male is working, he does front squats.
-Non-lifting athlete can have the rope in their hands, ready to go while the other athlete is lifting.