RX WOD 1: “Strong Side” (10min Cap) 40 Bench Press 185/105 10yrd Tire Flip 300lbs 10 Atlas Stone Over Yoke 175/115 10yrd Tire Flip 60 GHD Sit Ups 10yrd Tire Flip 10 Atlas Stone Over Yoke 175/115 10yrd Tire Flip 40 Log Hang to Overhead 135/85 *For Time* Rules: -Bench Press: Shoulders and butt must remain contact with Bench. Fingers must be within last knurl mark. -1 guy and 1 girl can flip the tire together. -Dropping Log for Overhead is a No Rep. (Must lower down till past the knees) -Tire must pass cones completely. -GHD: Shoulders pass below PVC Target, both hands must touch foot pads. INTERMEDIATE WOD 1: “Strong Side” (10min Cap) 40 Bench Press 115/75 10yrd Tire Flip 300lbs 10 Atlas Stone Over Yoke 145/93 10yrd Tire Flip 60 GHD Sit Ups 10yrd Tire Flip 10 Atlas Stone Over Yoke 145/93 10yrd Tire Flip 40 Log Hang to Overhead 95/75 *For Time* Rules: -Bench Press: Shoulders and butt must remain contact with Bench. Fingers must be within last knurl mark. -Any 3 people can flip the tire together. -Dropping Log for Overhead is a No Rep. -Tire must pass cones completely. -GHD: Shoulders pass below PVC Target, both hands must touch foot pads. Novice WOD 1: “Strong Side” (10min Cap) 40 Bench Press 95/55 10yrd Tire Flip 300lbs (all athletes eligible) 10 Atlas Stone Over Yoke 93/40 10yrd Tire Flip 40 GHD Sit Ups 10yrd Tire Flip 10 Atlas Stone Over Yoke 93/40 10yrd Tire Flip 40 Log Hang to Overhead 75/50 *For Time* -No tag in and out. Teams can move together through the event. -Bench Press: Shoulders and butt must remain contact with Bench. Fingers must be within last knurl mark. -Any 3 people can flip the tire together. -Dropping Log for Overhead is a No Rep. -Tire must pass cones completely. -GHD: Shoulders pass below PVC Target, both hands must touch foot pads.

RX WOD2: “Worms & Lungs” (10min Cap) 30yrd Worm Lunge 300lbs 60 Calorie per Ski Erg (2 Ski Ergs) 30yrd Worm Lunge 20 Synchro Burpee Over Worm (synchro chest on ground) 25 Worm Thrusters *For Time* Rules: -Synchro Burpee over worm: all athletes must be on the ground at same time. -Worm Lunge: Full worm passes cones. INTERMEDIATE WOD2: “Worms & Lungs” (10min Cap) 30yrd Worm Lunge 300lbs 50 Calorie per Ski Erg (2 Ski Ergs) 30yrd Worm Lunge 20 Synchro Burpee Over Worm (synchro chest on ground) 20 Worm Thrusters *For Time* Rules: -Synchro Burpee over worm: all athletes must be on the ground at same time. -Worm Lunge: Full worm passes cones. Novice WOD2: “Worms & Lungs” (10min Cap) 90yrd Worm Carry 300lbs (Worm is placed down and picked up every 30yrds) 50 Calorie per Ski Erg (2 Ski Ergs) 90yrd Worm Carry (Worm is placed down and picked up every 30yrds) 20 Synchro Burpee Over Worm (synchro chest on ground) 20 Worm Squats For Time -Synchro Burpee over worm: all athletes must be on the ground at same time. -Worm Lunge or carry: Full worm passes cones. -1 Rep per 30yrd carry with the worm.

RX WOD3: “Fran Needs Help” (10min Cap) 21-15-9 Bar Muscle Up Pull Ups Thruster 115/85 Front Squat 115/85 Handstand Push Ups *For Time* Rules: -Must have hand to hand tag in and out. INTERMEDIATE WOD3: “Fran Needs Help” (10min Cap) 25-17-9 Chest to Bar Pull Ups Pull Ups Thruster 95/65 Front Squat 95/65 Handstand Push Ups or (Push Press Buy Out) *For Time* Rules: -Push Press Buy Out 75-50-25 of Push Press 95/65 instead if HSPUs. -Must have hand to hand tag in and out. Novice WOD3: “Fran Needs Help” (10min Cap) 25-17-9 Inverted Chest to Bar Row Knees to Chest Thruster 75/55 Front Squat 75/55 9-6-3 Wall Walk *For Time* -Must have hand to hand tag in and out.

RX WOD4: “Bar Mania” (10min AMRAP) 15 Snatches 135/95 30 Cleans 135/95 60 Calorie Echo Bike 45 Shoulder to OH 135/95 60 Deadlift 135/95 *Total Reps* WOD 4b: During WOD 4 Max Calories on Rower for 10 min. Rules: -Must have hand to hand tag in and out. INTERMEDIATE WOD4: “Bar Mania” (10min AMRAP) 15 Snatches 115/75 30 Cleans 115/75 60 Calorie Echo Bike 45 Shoulder to OH 115/75 60 Deadlift 115/75 *Total Reps* WOD 4b: During WOD 4 Max Calories on Rower for 10 min. Rules: -Must have hand to hand tag in and out. Novice WOD4: “Bar Mania” (10min AMRAP) 15 Snatches 95/55 30 Cleans 95/55 60 Calorie Echo Bike 45 Shoulder to OH 95/55 60 Deadlift 95/55 *Total Reps* WOD 4b: During WOD 4 Max Calories on Rower for 10 min. -Must have hand to hand tag in and out.

10 min max calorie row during WOD 4. Can switch people on and off as needed.