WOD 1 - "Francy"
Team will split into pairs. Co-ed teams must stay male/male and female/female. Pair A performs workout #1 while pair B simultaneously performs workout #2. When both pairs finish, Pair B then performs workout #1 while Pair A simultaneously performs workout #2. Score is total time to complete all workouts. Pairs must stay together and can divide the work however they wish.
Dumbbell Thrusters (RX 50/35) (SC 35/20)
Pull Ups (pull ups OR ring rows for SC – ring row reps 42,30,18)
15 Overhead Squats (RX 95/65) (SC 65/35)
1000m Assault Bike
WOD 2 - "Surf’s Up"
This is a relay – One Bellyak per team. One teammate paddles out and back around a buoy. The next partner goes and so on until all four people have completed the course. Score is time last person gets back to shore.
WOD 3 - "Push and Pull"
Team can split up work however they choose. Wall balls and rower are going at the same time. Whenever there is a switch of people performing wall balls, every team member (including the rower) must stop and complete 10 burpees before resuming the workout. There is a 12 minute time cap. Score equals total time to complete 200 wall balls and 1500m. One second penalty is given for every wall ball and meter not completed in time cap.
200 Wall Balls (Males 10 foot target 20# RX / 14# SC) (Females 9 foot target 14# RX / 10# SC)
1500 m row
WOD 4 - "Relay Race"
Teams will split into Pair A and Pair B and remain together throughout the workout. Co-ed teams must stay male-male and female-female. When Pair A finishes #1, Pair B begins #2. When Pair B finishes #2, Pair A begins #3. When Pair A finished #3, Pair B begins #4. Score is time Pair B completes #4. Work is split however pairs decide.
#1 Pair A - 60 feet - Partner Carry out and back: Team mates switch at the turn around
50 Shoulder to Overhead (RX 135/95) (SC 115/75)
#2 Pair B - 60 feet - Walking Lunges out and back: Both teammates lunging the whole time
50 Toes to Bar (SC Hanging Knee Raises)
#3 Pair A - 60 feet - Bear crawl out and back: Both teammates crawling the whole time
50 Hang Cleans (RX 135/95) (SC 115/75)
#4 Pair B – 60 feet - Sprint out and back: Both teammates sprint out and back
50 Deadlifts (RX 225/155) (SC 165/115)