SacTown ThrowDown TryOut WODs:

There are 5 WODS. Athletes that want to compete in either the Open or Novice Division need to complete these workouts by January 15th by close of business. The WODs must be done in order but times / dates may vary to accommodate the various schedules everyone has.

All official attempts at the WODs will require a judge. Good luck!

1) Heavy Helen

Three rounds for time of:

• 400m run
• 21 KB Swings (32/24)
• 12 CTB Pullups

2+3) Row + Chipper

A) 2K Row for time

B) Rest exactly 6 minutes and then continue on immediately to C

C) See below

• Dumbbell Farmer's Carry to the wall and back (45#/30#)
• 40 DU
• 30 Box Jumps (24"/20")
• 20 Toes 2 Bar
• 10 HSPU
• Prowler push to the wall (90#/50#)
• Sprint Back to starting line

*******In this workout you will be given 2 scores. The first score is your 2K row time. The second score will be the time taken from the start of 2K row finishing the sprint.

4) Olympic Lifting Meet

You will be given time to warm up and then complete 3 C&J attempts and 3 Snatch attempts. Missed lifts count  as attempts. The heaviest C&J and Snatch will be added together and adjusted for the bodyweight of the competitor. The results after the adjustment will be your score in the workout.

5) Power Elizabeth

For time:

21-15-9

• Power Clean 135 lbs / 95 lbs
• Ring Dip