Below are the WOD’s for the Lion’s Pride Challenge! All eight teams will compete in the first three WOD’s and the top three teams will compete in the final event.  At the end, the winning team will be announced and will have bragging rights for the year!

We ask that all competitors arrive at the box at 12:30 to sign in, receive their shirt, pay for their entry fee if they have not already done so, and warm up.  The competition will begin at 13:00.

Please note that the first WOD has scaling options.  Athletes have the option to complete the WOD Rx, with scaling option 1 or scaling option 2.  However, athletes cannot pick and choose between scaling on the different movements (i.e. if you choose scaling option 1, then you will complete 5 x ring rows, 10 x press ups on knees, and 15 x air squats).  Athletes will need to establish their scaling option for this WOD when they sign in (timeline below). 

Wod 1:

400m run/500m Row
 

Then

8 Rounds**
5 x pull ups (rx)/ring rows (1) /jumping pull ups (2)
10 x press ups (rx)/press ups on knees (1) /press ups on knees to large box (2)
15 x squats

Then
400m run/500m Row

**1. Athletes must choose a scaling option when they sign in. It is not possible for an athlete to change their chosen scaling option during the WOD.

2.  Only one team member is working at a time during the 8 rounds and each team member must complete two rounds each.  

3.  The next team member cannot start their round until the athlete before them completes a full round.

4.  The eight rounds cannot start until all athletes have completed the run/row.

5.  The second run/row cannot start until all eight rounds are complete.

WOD 2:

10 minutes for all team members to establish a 1rm clean. 

WOD 3:

AMRAP 12*
150m row
6 burpees

* Only one team member is working at a time. 

 

Then the Top 3 Teams move on to WOD 4: 

Chipper (in cannon)
50 Double Unders/150 single unders
40 abmat sit ups
30 GTOH with plate 20/10
20 box jumps 20/16
10 STOH 20/15

 

We expect that the competition will finish around 17:00 but as we all know, the best laid plans rarely survive!  If you have any questions, please email me at kate@crossfitharrogate.com or find me at the box this week.  Good luck to everyone and see you on Saturday!

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