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The 4th Annual WoD on the ROD Games

2016 = M/M & F/F Pairs!

WoD 1a: "Lifting Ladder".

10 Weights, 60 Seconds for both members to attempt the lift.

30 Seconds transition to next weight.

• Men's Loads (KG): 40/55/65/75/85/90/95/100/105/110.
• Women's Loads: 35/42.5/50/55/60/65/70/72.5/75/77.5
• Points value per lift: Snatch=6pts. Clean&Jerk=4pts. Clean=2pts. Deadlift=1pt.
• Choose wisely. You get one attempt. Make it and go on through. Miss it and you're out!
• 60 Seconds to get ready for WoD 1b.

WoD 1b: "In It Together, Literally!"

60 Secs MAX Reps Partner Deadlifts (130 / 95kg)

WoD 2: "No Sandbagging!"

AMRAP in 6 Minutes:

85 / 50 Calories, Assault AirBike

MAX Sandbag Tosses over the Bar.

• The Sandbag Toss Bar will be sets on racks (tied down) & set to the shoulder height of the shorter person.
• Score is both bike cals & tosses.
• Bike time will be a tiebreaker in event of same rep scores happening.

WoD 3a/3b: "Burping Jackie"

For Time (10 Min Cap)

Row 1000m

50 Thrusters (bar)

30 Burpees

• WoD 3a is your row time! Worth full value points.
• Split work up anyhow.

WoD 4: "Haven't We Been Here Before??"

AMRAP in 7 Minutes:

20 Med Ball Cleans (9 / 7 kg)

10 DB Push Press (15 / 10 kg)

• Split work anyhow.
• Non-working partner must be in a bar hang for reps to count.

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Have FUN!!