*Pair 1 (MF) starts on the pull-ups. Either M or F can start, once they break partner 2 must start the pull-ups (even if they can't complete any, they must attempt). Both partners must do a minimum of 1 rep (attempt) of each movement.
**Once Pair 1 has completed the pullups they move onto the thrusters. Again, when a partner breaks, they must swap. Pair 2 then starts the pull-ups once Pair 1 reach the bar.
***Pair 2 can't overtake Pair 1 at any stage.
****The team time is when PAIR 2 reach the finishing mat****
WHAT a DRAG
FEMALE 1 Starts, completes movements and then tags in FEMALE 2, then MALE 1 and so on until all the last MALE has finished.
Working in MM & FF PAIRS
*MALE pair complete 30 deadlifts, FEMALE pair complete 30 deadlifts, MALE pairs complete 30 burps over bar and so on.
**Only one pair working at a time
**13 Min Time Cap
TIME CAP : 15 mins
**Either MM or FF pair can start first. No overtaking on any station..
Reps can be partioned as required.
***Video detailing alternating box jumps coming soon....
500M ROW RELAY
In any order each team member completes a 500m ROW in a RELAY format.
*Team member runs to rower, completes 500m ROW, then runs back to tag in the next team member. Team time is when last team member reaches the start/finishing mat.
**9 Min Time Cap
++ We have 3 team spots still available in OPEN & SCALED, register ASAP++