2017 Cascade Classic

10 DEADLIFTS 10 BURPEE OVER BAR 50 DOUBLE UNDERS 8 DEADLIFTS 8 BURPEE OVER BAR 50 DOUBLE UNDERS 6 DEADLIFTS 6 BURPEE OVER BAR 50 DOUBLE UNDERS 4 DEADLIFTS 4 BURPEE OVER BAR 50 DOUBLE UNDERS 2 DEADLIFTS 2 BURPEE OVER BAR 50 DOUBLE UNDERS

IN 20 MINUTES TEAMS WILL COMPLETE AS MANY REPS AS POSSIBLE OF THE FOLLOWING 2 TASKS: TASK 1 TEAM RELAY 10 CALORIES ON THE ASSAULT BIKE 10 DB HANG CLUSTERS TASK 2 15' ROPE CLIMBS FOR THE RELAY EACH ATHLETE MUST COMPLETE ALL 20 REPS OF THE COUPLET BEFORE THE NEXT ATHLETE BEGINS WORK. FOR THE ROPE CLIMBS ANY ATHLETE MAY CLIMB AT ANY TIME. 2 scores for this event. Total reps on the relay is one score and total rope climbs is score 2

IN 20 MINUTES TEAMS WILL COMPLETE AS MANY REPS AS POSSIBLE OF THE FOLLOWING 2 TASKS: TASK 1 TEAM RELAY 10 CALORIES ON THE ASSAULT BIKE 10 DB HANG CLUSTERS TASK 2 15' ROPE CLIMBS FOR THE RELAY EACH ATHLETE MUST COMPLETE ALL 20 REPS OF THE COUPLET BEFORE THE NEXT ATHLETE BEGINS WORK. FOR THE ROPE CLIMBS ANY ATHLETE MAY CLIMB AT ANY TIME. 2 scores for this event. Total reps on the relay is one score and total rope climbs is score 2

10 MIN AMPRAP 21-15-9 ROW CAL AND "PULL UPS"

2:00 MAX REPS SANDBAG OVER YOLK BETWEEN TWO ATHLETES 2:00 MAX REPS STRICT PRESS 1:00 MAX REPS SANDBAG OVER YOLK BETWEEN TWO ATHLETES 1:00 MAX REPS STRICT PRESS 125# SANDBAG FOR MEN, 90# SANDBAG FOR WOMEN 125# FOR MEN, 75# FOR WOMEN SCORE IS TOTAL REPS BETWEEN THE TWO MOVEMENTS. ATHLETES 1 AND 2 WILL BEGIN ON THE SANDBAG, ATHLETES 3 AND 4 WILL BEGIN ON THE PRESS. 1 SANDBAG PASSED BACK AND FORTH OVER THE YOLK. 1 BARBELL THAT CAN BE HANDED OFF AS OFTEN AS NEEDED. EACH PAIR WILL COMPLETE 2 MINUTES AT THE PRESS AND 2 MINUTES ON THE SANDBAG, AND THEN 1 MINUTE ON THE PRESS, AND 1 MINUTE ON THE SANDBAG.

70 PULL UPS 70 CAL ROW 60 PULL UPS 60 CAL ROW 50 CAL ROW 50 PULL UPS 40 CAL ROW 40 PULL UPS 30 CAL ROW 30 PULL UPS 20 CAL ROW 20 PULL UPS 10 CAL ROW 10 PULL UPS 2 ATHLETES START AT EACH STATION. TEAMS WILL HAVE 2 ERGS AND 1 PULL UP STATION. ATHLETE PAIRS DO NOT HAVE TO BE THE SAME GENDER. PAIRS ARE FIXED ONCE THE WORKOUT STARTS. THERE WILL BE ONE JUDGE AT EACH STATION. PULL UPS CAN BE DONE IN SYNC AND COUNT FOR 2 REPS. AFTER REPS ARE COMPLETED AT YOUR STATION YOU SWITCH STATIONS. WORK VOLUME IS CUMULATIVE BETWEEN THE TWO ATHLETES. EX: ATHLETE PAIR WOULD PERFORM 70 PULL UPS, 60 CAL ROW, 50 PULL UPS, 40 CAL ROW, 30 PULL UPS, 20 CAL ROW, 10 PULL UPS. THE OTHER PAIR WOULD DO THE OPPOSITE WORK. BOTH PAIRS WILL COMPLETE 70 REPS BEFORE SWITCHING PLACES, AND SO ON.

2:00 TO COMPLETE MAX REPS STRICT PRESS 2:00 REST 2:00 TO COMPLETE SANDBAG STONE OVER YOLK LADDER

MAX SANDBAG OVER YOLK IN 2 MIN - ASCENDING LADDER

ASSAULT BIKE CALORIES MEN: 40-20-10-20-40 WOMEN: 30-20-10-20-30 DB HANG CLEANS 20-10-5-10-20 ROPE CLIMB 3-2-1-2-3 FOR TIME DB WEIGHTS FOR EVERY DIVISION MEN: 50# WOMEN: 35#

MAX DOUBLE UNDERS

MAX DEADLIFTS

10 MINUTES TO COMPLETE AS MANY REPS AS POSSIBLE AT THE FOLLOWING STATIONS. DOUBLE UNDERS WITH SCOUT ROPE DEADLIFTS 255/175# BURPEES ONTO A PLATE REST(EVERYONE SHOULD CRUSH THIS STATION) 3 ATHLETES WILL BE WORKING SIMULTANEOUSLY. 1 ATHLETES WILL ALWAYS BE ON REST. ATHLETES CAN SWITCH POSITIONS AS OFTEN AS THEY WOULD LIKE. EACH MOVEMENT IS SCORED SEPARATELY.

TEAMS SPILT INTO PAIRS. FIRST PAIR 800M RUN TOGETHER, 30 CLEAN AND JERK, 15 MUSCLE UPS. OTHER PAIR IS RESTING. THEN SECOND PAIR RUNS 800M TOGETHER, 30 SNATCHES, 15 MUSCLE UPS. ONLY ONE PERSON WORKING AT A TIME ON LIFTS AND MUSCLE UPS. ONCE BOTH PAIRS FINISH ALL TEAM MEMBERS WILL RUN 800M TOGETHER.

7 MIN AMRAP TRIPLE UNDERS, GROUND TO SHOULDER, HSPU