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WOD 1 & 2 “Pain Cave”

While one partner rows for calories, the other partner completes:

Thrusters Athlete must pass below parallel in the squat portion and press to a fully locked out position overhead with the head through the window (over the shoulders). Push Jerks on the press portion will not be permitted. Failing to drive the head through the window will result in a no rep.
Bar Facing Burpees Athletes must start ever rep with their body directly facing the bar, no angling at all. The athlete can jump up or step up but both feet must jump over the bar together, two feet take off and two feet landing. Step overs are not permitted for any divisions.
**Relay style, partner 1 completes a full round while partner 2 rows. Partner 1 then tags partner 2 who completes a full round while partner 1 rows. Continue for 10 minutes (partners must switch every round)**

WOD 3 “Cleans & Steps”

Hang Power Cleans
Every rep must start from above the knee and cleaned to the shoulder where the knees, and hips must be locked out before the bar is lowered off the shoulders. Make sure to show a clear lock out with the bar on the shoulders, if the athlete is moving too quickly and not fully locking it will result in a no rep. **The first rep of every set must begin with the athlete standing to a fully locked out position and then lowering to the hang. Failing to fully lock out before the first rep will result in a no rep. **
KB Front Rack Step Ups One KB is held on one side of the body in the front rack position only. The KB cannot sit on the shoulder with the bottom of the KB on the shoulder and handle up. The handle may never be facing directly North. Athletes can switch sides as they choose.
**Relay style, partner 1 completes a full round then tags partner 2 who completes a full round. Continue for 10 minutes**

WOD 4 “The Chipper 5.0”

Double Unders
The rope must pass under the feet twice on every jump.
Single Unders The rope must pass under the feet once per jump.
Push Ups to a 10 / 25 lb Plate The rep starts with the arms fully locked out at the “top” position. The athlete must lower their body and make contact with the plate and push back up to a locked out position. Lying on the plate and pressing up like a hand release push up will not be permitted and result in a no rep for Advanced, Intermediate and Masters division.
Hand Release Push Ups The rep starts with the arms fully locked out at the “top” position. The athlete must lower their body completely to the floor where their hands will clearly release from the floor and then press up to a locked position. The feet must remain in contact with the floor throughout the entire movement.
DB Alternating Snatches The DB will start on the floor and be snatched overhead using one arm to a fully locked out position (knees, hips and elbow). The athlete must alternate hands on every rep but can change hands any way they choose as long as the next rep is performed with the other arm. Any part of the KB must make clear contact with the floor but the entire KB does not need to touch.
Toes to Bar The rep starts with the athlete at a full hang position and the feet must pass behind the perpendicular plane at the bottom and then make contact with both feet simultaneously hitting the bar. Making contact one foot at a time will result in a no rep. If the feet do not break the plane of the bar at the bottom of the swing it will result in a no rep.
Knees to Midline The rep starts with the athlete at a full hang position and the feet must pass behind the perpendicular plane at the bottom and then the knees must be raised to break the 90 degree plane. Failing to meet at least a 90 degree angle with both knees will result in a no rep. If the feet do not make the plane of the bar at the bottom of the swing it will result in a no rep.
Bar Muscle Ups The rep starts with the athlete at a full hang position and ends with the athlete fully locked out over the bar at the top of a dip position.
Chest to Bar Pull Ups The rep starts with the athlete at a full hang position and ends when the athletes body makes clear contact with the bar anywhere from the collarbone down.
Pull Ups The rep starts with the athlete at a full hang position and ends when the athlete has clearly pulled their chin over the bar.
Ring Rows The rep starts with the athlete at a full hang position with their feet on the designated marker and ends when they have made clear contact with their body to the rings.
**Work can be split between partners any way the team chooses. No tagging required**

WOD 5 & 6 “The Finale 5.0”

While one partner rides the assault bike for calories:
Axle Bar Deadlifts The athlete must deadlift the bar to a fully locked out position (knees and hips) and the athletes shoulders clearly BEHIND the bar.
Yard KB Single Arm OH Lunges The athlete must hold the KB in one hand only and fully locked out overhead while performing the lunge. If the arm is not fully locked out during any lunge it will result in a no rep. For the lunge- athletes must alternate legs and make clear contact with the ground on the downed knee. Athletes can “marry” the feet or advance step but must pass through a fully locked out position (knees and hips) at the top of the advance step. Both feet must clear the required destination marker to complete the distance.
**Relay style. Partners must tag and switch every round.**