SATURDAY THROWDOWN WODS...

WOD #1 (Heats Start Around 9:00am) (12 Minute Time Cap)
600m Shuttle Run (200 & Bk, 100 & Bk)
21 Weighted Burpees (25#/15#)
21 Pull Ups
300m Shuttle Run (100 & Bk, 50 & Bk)
15 Weighted Burpees (25#/15#)
15 Pull Ups 
100m Shuttle Run (50 & Bk)
9 Weighted Burpees (25#/15#)
9 Pull Ups 

Scaled: (Band Assisted Pull Ups, 15#/10#)(No Run Scaling Allowed)

MOVEMENT STANDARDS:
* The run will have specific landmarks that must be touched with your hand before you can move onto the next part of your run...

* Weighted Burpees start with a plate on the floor, you will touch your chest to the plate, grab the plate and stand up with the plate reached fully extended overhead, then the plate must be guided back below the waist before being dropped to the floor...

* Pull Ups are any kind (strict, kipping, butterfly, etc) & must start with arms fully extended hanging from a bar & finished with chin breaking the plane of the TOP of the bar you are hanging from...


WOD #2 (Heats Start Around 10:00am)
5RM Shoulder 2 Overhead (7 Minute Time Cap)

WOD GUIDELINES:
* This Is For MAX WEIGHT
* Press, Push Press, Push OR Split Jerk Are Permitted 
* Bar Must Be Cleaned Into Position To Start & All Reps Done With No Dropping To Count
* Bar Must Be Empty at the start of the 7 Minutes and all weight changes done by the athlete only
* If a rep is deemed "no rep" you can redo the rep for credit as long as you don't drop the bar 
* Each Athlete Will Be Given One Set Of Each Of The Following Plus An Empty Bar:
1 Set Of Collars
1 Set Of 2.5s & 5's
1 Set Of 10's OR 15's
1 Set Of 25's 
1 Set Of 45's 
All other weights need to be gathered by the athlete,  if needed 


WOD #3 (Heats start at 11:00am)
As Many REPS As Possible In 5 Minutes:
30 KB Swings (35#/53#)
30 Box Jumps (20"/24")

Scaled: KB Weight - 25#/35#,  Box Jump - 16"/20"

MOVEMENT STANDARDS:
* For Swings, the KB must be swung until it's completely overhead with some part of the ear visible in front of the upper arms before reseting to the starting position...

* For box jumps, you must show full body extension while still standing on the box BEFORE you are allowed to jump or step off... An approach is allowed...