WOD

2014 Regionals Event 6 For Time: (21 Minute Cap) 50/40 Calorie Row 50 Box Jump Over (24, 20) 50 Deadlifts (180, 120) 50 Wall-Ball Shots (20, 14) 50 Ring Dips 50 Wall-Ball Shots (20, 14) 50 Deadlifts (180, 120) 50 Box Jump Over (24, 20) 50/40 Calorie Row

3 Man Team: Conga Line Training 1-2-3-4-5-6-7-8-9-10: SDHP (115, 75) (1st) Jerk (115, 75) (2nd) 600m Team Run 10-20-30-20-10: Push-Ups Calorie Bike 600m Team Run 5-4-3-2-1: Ring Muscle-Up Squat Snatch (135, 95)

12 Minutes: Build to a heavy single Clean (power or squat) “15.4”

For Time: 400m Dumbbell Farmer Carry 15-12-9-6 Reps of: Burpee Box Jump Over Dumbbell Box Step Over Men: 50’s Women: 35’s Skill: HSPU Class

12 Minutes: Build to a heavy single Jerk AMRAP 12: 50/40 Calorie Row (Buy-In) 3-3, 6-6, 9-9, 12-12, etc Thruster (75, 55) Pull-Up

For Time: Run 1 Mile 30-20-10/20-12-8 Calorie Bike 40-70-100 Double Under Run 1 Mile

2 Man Team: 27-21-15-12//21-15-12-9 (I go, you go) Calorie Row (1st) DB Snatch (50, 35) (2nd) 9-7-5-3 Power Clean (155, 100) (3rd) Strict HSPU (4th)

For Time: For Time: 200m Farmer Carry 50ft Dumbbell Lunge 200m Farmer Carry 50ft Front Rack Lunge 200m Farmer Carry 50ft Overhead Lunge Men: 50lbs Dumbbells Women: 35lbs Dumbbells

Front Squat 45% x 6 65% x 5 75% x 4 80% x 3 For Time: 100 Double Under 1 Rd of “18.1” 100 DU 2 Rds of “18.1” 100 DU 3 Rds of “18.1” 100 DU 4 Rds of “18.1”

Weight Vest: 1200m Run 10 Rounds: 5 Burpee 10 Pull-Up 15 Squat