Deep 5 Year Competition Workouts:

Today is the last day to sign up for the competition! We will release heat assignments tomorrow. ***We will go over the workouts and standards on Saturday morning before each workout. Please hold all questions until then***

RX - WOD 1: (Partner A completes, then tags Partner B to complete)

2 Rounds: 400m Run 20 Pull-Ups 10 Hang Squat Snatches (115/75)

Scoring : total time + reps not completed Time cap of 17min

FUN - WOD 1: (Partner A and B alternate to complete total work)

4 Rounds: 400m Run 20 Pull-Ups (scaled as needed) 10 Front Squats (95/65) (scale-able)

Scoring : total time + reps not completed Time cap of 17min

RX - WOD 2: Power Clean + Jerk Ladder

Each Partner has 30 seconds to complete the lift, after which there is a 15 second transition to the next weight. Only 1 attempt of a Power Clean + Jerk If failed, partner may attempt max reps of Deadlift in the remaining time for Tiebreak.

Men’s Weights - 155/185/205/225/245/265/285/305/315 Women’s Weight - 115/125/135/145/155/165/175/185/195

Scoring : total weight lifted + . (reps of deadlifts)

Fun - WOD 2: Deadlift Ladder

Each Partner has 30 seconds to complete the lift, after which there is a 15 second transition to the next weight. Only 1 attempt of 2 Touch and Go Reps Deadlift. If failed, partner may attempt max reps of Burpees in the remaining time for Tiebreak.

Men’s Weights - 205/225/245/265/285/305/325/345/365 Women’s Weight - 155/175/195/215/235/255/275/295/315

Scoring: total weight lifted +. (reps of burpees)

RX - WOD 3:

100 Double Unders 50 Wall Ball (20/14) 40 Box jump overs (24/20) 30 Burpees 80 Double Unders 40 Wallball 30 Box Jump Overs 20 Burpees 60 Double Unders 30 Wallball 20 Box Jump Overs 10 Burpees One person working at a time. Reps are as a team.

Scoring: Time + reps not completed.

Time cap is 16 min

Fun - WOD 3:

200 Single Unders/100 Double Unders 90 Wall Balls 80 Push-ups 70 Sit-ups 60 Box Jumps 50 Walking Lunge

One person working at a time. Reps are as a team.

Scoring: Time + reps not completed.

Time cap is 16 min

Both - WOD 4:

Floater WOD: 500M Row for time (each person) Score is combined total time.

Must be completed by 12pm.

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