FROSH:
Strength: Deadlift 5-5-5-5 (1 point)
WOD: In groups of 3: Three rounds, for max reps (3 points)
– Person 1: Jumping pull-ups
– Person 2: Jumping squats
– Person 3: Run 200m
– When Person 3 returns, he starts pull-ups; Person 1 moves to squats; Person 2 runs.
– Each person hits each station three times.
– Team keeps track of total pull-ups and total squats. Add these two for total score.
If numbers don’t add up: 3 RFT: 15 jumping pull-ups, 15 jumping squats, 200m run
SOPHS:
Endurance: Every 2 minutes, 8 rounds: 80-yard shuttle sprints (2 points)
For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Post best and worst times to comments.
Mobility: Archetype #5 (1 point)
WOD: 3 RFT: (16 minute cap) (2 points)
200m farmer walk w/ kettlebell, 1.5/1 pood
20 medball cleans
20 kettlebell swings, 1.5/1 pood
