WOD 1

Thuster ladder

Competitors will complete a thruster ladder, performing a thruster every 30 seconds (cleaned from ground)

* in 10 lb increments from 45lbs – 205 lbs for females

* in 20 lb increments from 65lbs-275lbs for males

WOD 2

for time / 12 minute cap

-Pro-

Row 1 k

80 double unders

40 overhead squats @ 95/ 65

20 KB Snatches 53/35

10  burpee –  Bar muscle ups

-Amateur-

Row 1 k

80 double unders

40 front squats @ 75/55

20 KB Swings (American) 53/35

10 burpee-pull ups

-Novice-

Row 500 m

80 singles

40 air squats

20 KB Swings (russian) 53/35

10 burpees

Those who wish to compete in amateur may sub 2x singles for double-unders, but will forfeit eligibility for prizes.