500m Run
2 Rounds:
10 Ball Slams
10 Ring Rows
10 DB Thrusters
Stretch whatever you need to while WOD is being explained
Get into teams of 4, 2 guys + 2 girls of similar ability levels


In 12 mins, teams must establish a maximum for A1 & A2

Team – 1 Squat Clean + 3 Thrusters

Complex = 1 squat clean thruster, followed by 2 more thrusters without dropping the bar. For the thruster to count it must be one continuous movement from squat to overhead without re-bending the knees / jerking.
Teams are allowed 1 guys bar and 1 girls bar
Score = total team weight combined


Team – Max. Pullups

Each athlete must establish a max. unbroken set of pullups
Score = total team pullups combined


2011 Regionals – Team WOD 6
Row 20 calories
30 Burpees (onto 2 x 45lb comp plates)
30 DB’s ground-to-overhead (2 x 45/35lb DBs)
30 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
50 foot Sprint

This is a chipper format where only 1 athlete starts at 3-2-1-GO. Teammates cannot start the workout or move stations until the athlete in front of them has completed their work and moved on. Strategy is key!