"Shar-en"

For Time

-150 Wall Balls RX(30/20) Scaled(20/14) (10'/9')

* 5 Synchronized Burpees every time there is a switch and or pause in athletes performing wall balls

• Both athletes will start behind the start line. on 3.2.1....GO athlete 1 will run to the wall balls and perform as many as possible. Once athlete 1 breaks, drops the ball. you must switch with your partner.

• Athlete 2 will remain behind the start line until athlete 1 returns and you both complete you 5 synchronized burpees with a hand touch at the bottom of the burpee.

• Athlete 2 will then proceed to complete as many wallballs as possible.

• This will continue until a total of 150 Wall Balls has been completed.

Standards

WALL-BALL SHOT

• At the start of each rep, the ball must be in the support position in front of the athlete’s body.

• Squat until the hip crease is below the knees.

• A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

• The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

• If the ball hits low or does not hit the Target, the rep will not count.

• If the ball drops to the ground from the top, Athletes must switch.

Synchronized Burpees

• Athletes must touch the chest and thighs to the ground at the bottom of each burpee.

• Athletes may choose to step or jump into this position.

• At the Bottom of the burpee Athletes must touch their partners hand.

• • At the top of each burpee Hands must be above athletes head with hips and knees fully open

• Athletes may choose to step or jump into this position.

Fran to the MAXX

8 min Time Cap (Part 1)

• Synchronized Row for Cals (60/50)

• 3 Rep Max Truster

Immediately following the 8 Min in (Part 2) you will have 2 Min. to find.

• Max Rep Synchronized Chin over Bar Pull ups/ Ring Rows

Standards

Row - Both partners must complete the designated Calories 60 for men and 50 for women. Before they can get off the rower and move on to the Thrusters.

Thrusters - One person will go at a time you can help each other load your bars. You are responsible for knowing what weight you are attempting and reporting or confirming with the judge. Bar starts on the ground for the first rep. The first rep can be caught in a squat or power to start the Thruster.

You must hit full depth in your squat hips passing below the knees. on the press you must hit full extension of the hips and knees with the bar fully extended overhead. All three reps must be approved by the judge to count.

Pull Ups - Both partners will start on the bar. both partners will pull their chins over the bar the reps will synchronize at the bottom of the rep. example: P1 does a pull up while P2 hangs, P1 must wait till P2 completes a pull up before they are allowed to do their next rep. Once one partner comes off the bar that is your score. there will only be one attempt.

Ring Rows

- Both partners will start on the Rings with their feet in between the lines. both partners will pull the rings to their chest. their chins going over the bottom plain of the rings the reps will synchronize at the bottom of the rep. example: P1 does a Ring Row while P2 hangs, P1 must wait till P2 completes a Ring Row before they are allowed to do their next rep. Once one partner comes off the Rings or to a full standing position that is your score. there will only be one attempt.

Fran to the MAXX

8 min Time Cap (Part 1)

• Synchronized Row for Cals (60/50)

• 3 Rep Max Truster

Immediately following the 8 Min in (Part 2) you will have 2 Min. to find.

• Max Rep Synchronized Chin over Bar Pull ups/ Ring Rows

Standards

Row - Both partners must complete the designated Calories 60 for men and 50 for women. Before they can get off the rower and move on to the Thrusters.

Thrusters - One person will go at a time you can help each other load your bars. You are responsible for knowing what weight you are attempting and reporting or confirming with the judge. Bar starts on the ground for the first rep. The first rep can be caught in a squat or power to start the Thruster.

You must hit full depth in your squat hips passing below the knees. on the press you must hit full extension of the hips and knees with the bar fully extended overhead. All three reps must be approved by the judge to count.

Pull Ups - Both partners will start on the bar. both partners will pull their chins over the bar the reps will synchronize at the bottom of the rep. example: P1 does a pull up while P2 hangs, P1 must wait till P2 completes a pull up before they are allowed to do their next rep. Once one partner comes off the bar that is your score. there will only be one attempt.

Ring Rows

- Both partners will start on the Rings with their feet in between the lines. both partners will pull the rings to their chest. their chins going over the bottom plain of the rings the reps will synchronize at the bottom of the rep. example: P1 does a Ring Row while P2 hangs, P1 must wait till P2 completes a Ring Row before they are allowed to do their next rep. Once one partner comes off the Rings or to a full standing position that is your score. there will only be one attempt.

Nowhere to hide

12 Min. AMRAP

• 9 Box Jumps (30/24) (24/20)

• 6 Alternating DB Devils Press (50/35) (35/25)

• 3 Shuttle Runs *

  *Down and back = 1 Rep

Standards

Box Jumps - Partners will jump and land on top of the Box the Rep counts and is Synchronized When both athletes are on top of the box with hips and knees fully extended and under control. Step ups will be allowed

Alternating DB Devils Press - DB starts with both heads of the DB on the ground. athletes will drop to the ground touching their chest and thighs to the ground before jumping or stepping to their feet. athletes will finish the movement with the DB overhead full locked out and in control.

Athletes may switch hand at any point once the rep is complete. they must switch and complete a good rep on the other side before returning to the starting side.

Shuttle Run - Each rep of the shuttle run = 50 ft (15.24 m) - 25 ft (7.62 m) down + 25 ft (7.62 m) back. Each rep starts with the feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count. On the final shuttle run of each round, the athlete must simply pass the line to begin the box jumps. One repetition of the shuttle run = 50 ft. If the athlete is timed out on the shuttle run and does not complete the full 50 ft, the repetition will not count. - There is no partial credit for completing 25 ft of the shuttle-run repetition.