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WOD 1 “Big Trouble in Little Haiti”


Run 800 Meters
Row 1,000 Meters
Run 800 Meters

Runs are subject to not be exact distance, and may include obstacles.

Team – 800/800 run-1000/1000 row-800/800 run


WOD 2 “Thrust or Bust”

21-15-9
Thruster
Burpee Box Jump Over

RX 75/53 Barbell, 24/20″
Scaled/Masters 45/33, 24/20″
S

Full extension is not required on box jumps. Both feet must make contact with the box. Box facing and lateral is allowed. Scaled & Masters may step up. RX must jump up, but may step down.

Team – Partner A completes the full workout, then Partner B completes the full workout.

WOD 2.5 RX Only!
“Jump for Your Right to Lift”

Individual
In 5 minutes, perform:
100 Double Unders
Max Reps Ground to Overhead 135/83

Team
In 7 minutes, perform:
200 Double Unders
Max Reps Ground to Overhead 135/83


WOD 3 “The Twenty Ones”

21 toes to bar
21 wall balls
21 pull ups
21 lunge steps, in place
21 single arm hang power snatches
21 single arm push press/jerks
21 squats
21 burpee pull ups

“The 42’s”

With a team mate, breaking reps in anyway you desire:
“The Twenty Ones”
42 toes to bar
42 wall balls
42 pull ups
42 lunge steps, in place
42 single arm hang power snatches
42 single arm push press/jerks
42 squats
42 burpee pull ups

RX
20/14# ball, 11/10′ target
Chest to bar
40/25 DB
goblet lunge
goblet squats
8/7′ chin over bar burpee pull ups

Scaled & Masters
Hanging Knee Raises (Style points for toes to bar)
14/10# ball, 10/9′ target
Jumping Pull ups (style points for legit pull ups)
25/15 DB
goblet lunge
goblet squats
8/7′ bar touch burpees, no pull ups

10 minute time limit. For every rep you don’t complete add 1 second to 10 minutes.

18 minute limit for teams.