SouthBound ShowDown

3 min AMRAP 10 Cal. Row 10 swings on Keiser/Banger sled So in this workout athletes and teams will have 3 mins to get the weighted block to move as far as they can. Once Athlete 1 has rowed 10 calories he or she will proceed to the sled where they will hit the weighted block 10 times trying to make it move as far as possible. Once they have hit or attempted to hit the block 10 times they will tag their partner to start their round. Individuals are the same except they will participate alone performing 10 calories and 10 swings. This wod will be a game of inches. Meaning each inch the sled is moved by the swing of the sledge, not a pull, will count as a rep. The sled will be measured and taped off for ease of scoring. Note: swings of the sledge are being counted. So if an athlete swings and misses, that still counts as 1 swing of the 10. Penalties: 1. If the judge notices that the athlete/s moving the block pulling rather than a strike of the sledge. The block will be placed back at the beginning of the sled and will have to wait 10 seconds before continuing and the points accumulated before the penalty in that round will not count. 2. If an athlete swings the sledge more than 10 times the block will be placed back at the beginning of the sled and will have to wait 10 seconds before continuing. The points accumulated before the penalty in that round will not count.

Individual RX Male Handstand Walk 30 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups 24 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups 18 Alt. Pistols 10 Hang Power Cleans 185/125 7 Ring Muscle Ups Sprint to finish

Indiv. Rx Male 7 min AMRAP 3 Bar Muscle ups 1 Rope Climb 4 Cleans 205 Indiv. Teen M/F 7 Min AMRAP 7 Pullups/Jumping 7 Cleans 75/45

Indiv. Rx Male 6 RFT 8 Calorie Bike 8 Hng Pwr Snatch 115/85 8 OHS 115/85 Indiv. Teen M/F 6 RFT 8 Calorie Bike 8 Hng Pwr Snatch 45/35 8 OHS 45/35

Individual Rx Male 10 Min Cap ​ 21 Dumbbell Thrusters (45/30) 21 Synchronized Box Jump Overs(24/20) 100 Double Unders 18 Cal. Row 18 Wall Balls (20/14) 100 Double Unders 15 STOH (155/105) 15 C2B Pull ups Individual Teen Male/Female 10 Min Cap ​ 21 Dumbbell Thrusters (25/10) 21 Step overs (24/20) 50 Du’s/ 100 Singles 18 Cal. Row 18 Wall Balls (14/10) 50 Du’s/ 100 Singles 15 STOH (75/45) 15 Pull up/ Jumping