Copyright 2015. All rights reserved.

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Event #1  "The Clean"
7 minutes to establish a 1RM Clean. 

Event #2  "The Repeat":
This is a WOD from the FWS in 2016. Announcement by e-mail or on Saturday. Athletes that were in the competition last year get a chance to PR!
​15 min. cap
Event #3 "Deadlift-Burpee Ladder": 
Deadlift & Burpee Ladder
7:00 AMRAP:
3 Deadlifts 225/155#
7 Burpees Over Bar
6 Deadlifts
7 Burpees Over Bar
9 Deadlifts
7...
12...
7...
7 min cap


Event #4 & 5 "The Green Mile" (2 scored events)
In male and female pairings
Syn. 400m Run (Pair One)
35 Syn. Thrusters 50/35# (Pair Two)
35 Syn. Thrusters 50/35# (Pair One)
Syn. 400m Run (Pair Two)

  • Each pair will run their 400m together
  • Each team's final time will be determined when all 4 athletes have crossed the finish line. 

​10 min. cap
Event #6, 7 & 8 "Comeback Kid" 2.0 ( 2 scored events):

Event 6:

Athlete #1 Max Ring Muscle Ups 1:00
Athlete #2 Max Ring Muscle Ups 1:00
Athlete #3 Max Ring Muscle Ups 1:00
Athlete #4 Max Ring Muscle Ups 1:00
:30 Transition to Event 7 & 8

Event 7:

​​For time:
60 TTB's
40 OH SA Reverse Lunges 70/50#
20 Rope Climbs
40 Alt. DB Snatches 70/50#
60 Box Jump Overs 24/20" 

​10 min. cap

Event 8:

For time:
150 Calorie Row