Push press @ 95lb.
Push ups
1-1,2-2,3-3... etc.
Rest 4:00
Pull ups
Back squat @ 115lb.
1-1,2-2,3-3... etc.

For time: (12 minute cap)
150 double-unders
100 burpee box jumps (20in)
150 double-unders

One team member working at a time. Athletes MUST slap hands in transition of one athlete working to the other.

SCORE IS TIME, or AS MANY REPS AS THE TEAM GOT THROUGH AT THE 12 MINUTE MARK. If any team fails to complete all reps before the time cap, the score is total reps completed. There are 400 total reps in the whole WOD.

Team EarMuffs (TMFK & JFTB) completed 397 Reps! Tim started and did 100 DU's and then I did 50 DU's. We then did 6 sets of 10 burpee box jumps each then 7 each till we reached 100. Tim started the last DU's and we switched a few time till time was up... 3 du's short of completing WOD putting us in 28th place out of 37 teams

Towel Chin Ups:
- work:rest = 1:2
- 5 x 2sec hold at top
- 4 x 3sec hold at top
- 3 x 4sec hold at top
- 2 x 4sec hold at top
- 1 x 10sec hold at top

Weight Dips:
- BW x 5, 10kg x 4, 20kg x 3, 30kg x 2, 40kg x 2, 50kg x 1, 50kg x 1
- 20kg x 10
- BW x 21, 15, 9 (work:rest = 1:1)

Incline Hammer Curls + Incline Dumbell Cursl (Wide) + Incline Tricep Extension (Manpower Mick Grip):
- 20kg x 5 + 11kg x 7, + 17.5kg x 7
- 22kg x 5 +1 1kg x 7 + 22.5kg x 7
- 22kg x 7 + 11kg x 7 + 22.5kg x 7

Ezi Bar Curl (reverse grip) + Barbell Curl (Close grip) + Tricep Kick Backs
- 10kg (plus bar weight) x 7 + 20kg x 10 + 10kg x 7 (each arm)
- 15kg x 7 + 20kg x 10 + 10kg x 7
- 15kg x 7 + 20kg x 10 + 10kg x 7

Hang Cleans @ 40kg:
- 10, 11, 12, 13, 14, 15
- work:rest = 1:2

Hang Power Snatch + OHS @ 40kg:
- 1HPS + 1OHS x 5 rounds (can't drop bar until all rounds done)
- 1HPS + 2OHS x 4 rounds
- 1HPS + 3OHS x 3 rounds
- 1HPS + 4OHS x 2 rounds
- 1HPS + 5OHS x 1 round

Row:
- work:rest = 1:1
- 500m @ 1:46/500m
- 400m @ 1:42/500m
- 300m @ 1:38/500m
- 200m @ 1:36/500m
- 100m @ 1:30/500m

In 6 minutes:
40 kettlebell swings (53/35)
40 sumo deadlift high pull (53/35)
Row for meters

The kettlebell will be sitting in front of the rower on top of a bumper plate, athlete will pick it up and carry the distance to perform the reps. Once reps are complete, athlete will carry it back and place on the bumper and begin rowing.
For teams, both team members will perform the WOD separately, back-to-back for 12 minutes (each will do 6 minutes of work with a continuous clock for 12 minutes). Team Member 1 will work for 6 minutes while #2 rests, and vise-versa.

The kettlebell will be sitting in front of the rower on top of a bumper plate where the athlete will pick it up and carry the distance to perform the reps. Once the reps are complete, the athlete will carry it back and place it back on the bumper and begin rowing. Once the 6 minutes is up, the judge will get the meters rowed and the athletes will slap hands and Team Member 2 can proceed to pick up the KB and continue.
At the 6 minute mark, the team members MUST slap hands in transition.

SCORE IS MAX METERS rowed.

Team EarMuffs rowed 1417 meters! Each of us rowed a little over 700 meters in the given time we had putting us in 28th place for this WOD out of 37 teams.

25 min. time cap chipper

For time: Rx Teams
60 box jumps (24/20)
40 hands release pushups
20 toes-to-bar (hanging/swinging bar)
10 deadlift, Rx Individuals (315/205), Rx Teams (275/185)
20 burpees
40 GHD situps
60 overhead walking lunge (45/25)

For teams, Team Member 1 will begin and Team Member 2 will wait until Team Member 1 finishes the movement before advancing. Team member 1 cannot move on until team member 2 completes that movement (Teams must STAY together the entire time) The clock starts when Team Member 1 begins and stops when Team Member 2 steps past the finish line with his/her lead foot.

SCORE IS TIME any team not finished at the 25 min cap will receive a DNF/ no points. 380 total reps for teams.

This was a killer! After the first 2 movements, team EarMuffs was 3rd in our heat out of 13 teams! We gave it our all but ran out of time with TMFK having about 30 more meters to go till the finish. The DNF rule was a change made that morning instead of the original time OR reps at end scoring. For our heat we were in the top half but unfortunately that isn't considered in our final scoring. Jenny was absolutely AWESOME this entire weekend. Thanks for hanging in there with me Jenny.

40-30-20-10

DU
T2B
Ring Pushups
Box Jumps

3 rounds for time:

• 400 meter run
• 21 Kettle Bell Swings (Rx 53.5/35)
• 12 pull ups

Barbell Complex (3-5 Rounds)
-3 Dead Lift
-3 Hang Clean
-3 Push Press/Jerk
-3 Back Squat
-3 Snatch Balance

-3 Overhead Squat

Ladder For Time:
-15 Push Up/1 Sit Up
-14 Push Up/2 Sit Up
-13 Push Up/3 Sit Up
-12 Push Up/4 Sit Up
....
- 1 Push Up/15 Sit Up

3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM-45#

5 minutes Rest:

15 minute AMRAP

5 HSPU-on a box--thought the board said 3?

10 HPC 135/95 (65#)

Shuttle Run 5,10,15m

6&2/3 with 5m

Complete as many rounds as possible in 15 minutes of:
■10 Wall ball shots, 20 pound ball
■10 Toes to bar
■10 Box jumps, 24" box

9+2 T2B