8:45am - team check in
9am sharp - Welcome & Thank You
9:15am - WOD 1 briefing
9:40am - WOD 1 Starts
10am - WOD 1 Ends
10:10am - WOD 2 briefing
10:30am - WOD 2 Starts
10:50am - WOD 2 Ends
11 - 11:15am - Awards
Wod 1 - Congo Line
All 6 team members
20 min AMRAP of :
25 wall ball 15/20
25 ring pull ups or 5 Muscle ups or 35 jumping pull ups
25 hand release push ups
25 Butt to ball squats
25 double unders or 75 single jump rope
*teammate 1 starts with 25 Wall Ball when done they move to 25 Pull ups and teammate 2 begins 25 Wall Ball...continue this pattern working through each movements with all teammates. Teammates can not move onto next movement until teammate infront of them is done. When teammate 1 complete last movement (25 burpees) they start back at the beginning (25 wall ball). Continue working till the 20 min time cap is done.
Score = the total reps the LAST person in line completes.
Wod 2 - Beauty & The Beast
20 min AMRAP
All 6 team members start on run together (course will be explained on Saturday)
Once all team members are done with run team has 2 Options
3 team members:
10 box jumps (16/20)
10 Kettlebell swings (35/55)
3 team members
5 Tire Flips
10 Push Press (65/95)
*With whatever time is left after the run the team with split up and completes as many reps as possible until the 20 min time cap is up. The format for each station will be as follows:
Teammate 1 starts 5 tire flips/10 box jumps, when done teammate 1 moves to 10 push press/10 KBS and teammate 2 begins tire flips/box jumps. Teammate 1 moves to rest station, teammate 2 moves to push press/KBS and teammate 3 begins tire flips/box jumps. Continue this formate till time is up.
Score = total number of reps teammate 3 completes.
There will be scaling options for each movement and teams will have the option to use these the day of competition.