Part A:
Athlete 1:
25 Pull Ups
100 M. Swim (Down + Back)
Athlete 2:
25 Pull Ups
100 M. Swim (Down + Back)
Athlete 3:
25 Pull Ups
100 M. Swim (Down + Back)
Athlete 4:
25 Pull Ups
100 M. Swim (Down + Back)
*Athletes cannot begin pull ups until athlete in front enters the water.
Part B:
Athlete 1:
25 Pull Ups
50 M. Swim (Down Only)
Athlete 2:
25 Pull Ups
50 M. Swim (Down Only)
Athlete 3:
25 Pull Ups
50 M. Swim (Down Only)
Athlete 4:
25 Pull Ups
50 M. Swim (Down Only)
*Athletes cannot begin pull ups until athlete in front enters the water. Once
the 50M. Swim is complete athlete will exit and wait until the last athlete
is finished. They may dry off, change clothes, and put shoes on during this
time. All athletes must put shoes on prior to leaving pool area as team.
Part C:
Exit back Gate and run to log pick up area. Take the first log available lane.
800 M. Log Run. Every 100 M. 5 Thrusters.
*Each team will need to do their thrusters in their assigned areas and must
run through the 100 M. markers before points are awarded.
Part D:
Set log back in original area and run to your mat on the field.
“THE FLASH”
4 Min. Men / 4 Min. Women (8 Min. Total)
All 4 athletes on Start/End Mat
WOMEN: (4 Min. Cap)
Run to Platform 1
15 Power Cleans Each (115)
Run to Platform 2
10 Power Cleans Each (135)
Run to Rig
30 HSPU
Run Back to start / End Mat
*Time ends when all 4 athletes are on mat.
MEN: (At the 4 Min. Mark) (4 Min. Cap)
Run to Platform 1
15 Power Cleans Each (165)
Run to Platform 2
10 Power Cleans Each (205)
Run to Rig
30 HSPU
Run Back to start / End Mat
*Time ends when all 4 athletes are on mat.
“SPIDERMAN”
All 4 athletes (17 Min. Cap)
All 4 athletes on Start/End Mat
Sprint to Rig
100 Wall Ball (20) 10′
30 Muscle Ups
100 T2B
30 Muscle Ups
Run to Platform 2
300 Double Unders
Run to Platform 1
100 Power Snatch (115/75)
Run back to Start / End Mat
*Time ends when all 4 athletes are on mat.