Okanagan Valley Throwdown

Onsite Competition for Individuals and teams

Event description

This Throwdown Series event is taking place for it's seventh year once again at Penticton's 5,000 seat indoor arena the South Okanagan Events Centre, with programming brought to you by Nova 3 Performance.
 
The CrossFit-style event involves athletes competing across several different team and individual divisions in a two day competition. Also included at the event are various vendors and a broad range of fitness.minded companies from across the country.

Scoring: For Repetitions: More is Better

Individuals

Pedal to the Metal

100 Points

AMRAP 4

Row 30/20 Calories
12 Power Clean @ 135/95lbs
 9 Power Clean @ 135/95lbs 
 6 Power Clean @ 135/95lbs
AMRAP Remaining time Calorie Row

*variations:
Masters 45+: 115/85lb
Scaled Individuals: 95/65lb

Event Description for Individuals:
Athletes will begin seated on rower with the screen display set to zero calories and handles in cradle. On the call of 3,2,1 GO, athletes will begin their designated row for calories. Once completed, the athlete will advance to the barbell and complete the required rep scheme, advancing the bar after each completed set of 12,9,6.  After the set of 6 reps is completed, athletes will get back on the rower and row for maximum calories in remaining time. Each calorie is worth 1 repetition. Your score is total reps completed in 4 minutes.

Movement Standards (All Divisions):

Row

-        The athlete may be seated on rower prior to the start of the event, handle must be in cradle. Any damper setting is fine.

-        Athlete must stay on the rower until designated Calories can be seen on the display by the judge.

-        Partner 2 can be seated on rower while partner 1 completes power cleans but can not start rowing until Judge says so.

Power Clean

-        The bar must start on the ground and be lifted to the shoulders will elbows clearly in front of the barbell. The knees and hips must be fully extended at the top of each rep.

-        Power or muscle variations are acceptable.

-        The athlete must stand completely with their feet together, knees and hips fully extended, and the bar supported on the shoulders with control.

Scoring: For Time: Fastest is Better | Time Cap: 15

Individuals

Power Thirst
100 points


Complete For Time:

15 Minute Time Cap

200 Double Unders -> advance after every 50 reps
6 x 25 foot Shuttle Runs
20 Axle Bar Shoulder to Overhead @ 80/60lb
6 x 25 foot Shuttle Runs
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
40 Toes to Bar
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
6 x 25 foot Shuttle Runs
20 Axle Bar Thrusters @ 80/60lb
6 x 25 foot Shuttle Runs
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
Sprint to finish

*variations:
Scaled Individuals: 200 Single Unders
                            Single Arm Front Rack Walking Lunge
                            Hanging Leg Raises
                            Thruster, Shoulder to Overhead =
                            70lb for Men, 50lb for Women

Scoring: For Weight: Heavier is Better

Individuals

Strong and Fast

100 Points

Part 1:
Max Clean + 2 Front Squats
OR
1 Power Clean + 3 Front Squats

4 Minute Time Cap

*no variations

- 1 Minute Transition -

Event Description for Individuals:
Athletes will begin on their lifting platform; the barbell can be preloaded before the event starts. On the call of 3,2,1 GO, the athlete will have 4 minutes to establish a maximum weight for the complex. The athlete must verbally confirm the weight on the bar with their judge prior to lifting. Once the 4-minute time cap has elapsed, the athlete will have a 1-minute transition before starting Part 2.

Movement Standards (All Divisions):

Clean Complex

-        Athletes must start with the bar on the ground.
Hip must pass below parallel on the clean attempt (squat clean). Power cleans are permitted, however athletes will then need to perform 3 front squats. Athletes must achieve full lockout at top of the clean and top of the front squat.

Scoring: For Time: Fastest is Better | Time Cap: 7

Individuals

Part 2: Strong and Fast

100 Points

3 Rounds for Time:
7 Minute Time Cap

10 Chest to bar Pull Ups
5 Bar Muscle Ups
20 Kipping handstand Push Ups
10 Burpee Box Jump Overs @24/20”advance after each round
Sprint to Finish

*variations:
Scaled Individuals:
3 Rounds
10 Kipping Pull Ups
10 Single Arm Kettlebell Push Press(5 Right,5 Left) 24/16kg
10 Burpee Box Jump Overs @ 24/20” advance after each round
Sprint to finish

Event Description for Individuals:

Athletes will start at the far end of the black matting. On the call of 3,2,1 GO, athletes will begin the event by racing to the rig. The athlete will complete the workout in order and advance the box jump to the next designated area before starting their next round. Your score is your total time to complete the workout or repetitions completed at the time cap.

Movement Standards (All Divisions):

Bar Muscle Up

-        In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.

-        At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. 
 

Chest to Bar Pull Up

-        This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed if all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.

-        At the top, the chest must clearly meet the bar below the collarbone.

Pull Up

-        The arms must be fully extended at the bottom at the start.

-        At the top, the chin must clear the horizontal plane of the bar.

-        Kipping or butterfly pull-ups are all allowed if all the requirements are met.

Partner Assisted Pull Ups 

-        If a team selects to do partner pull ups, they will score below teams who used kipping pull ups.

-        Partners may hold the feet while their team mate perform proper pull ups.

-        Arms straight in the bottom.

-        Chin over the bar at the top.

Kipping Hand Stand Push Up

-        Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the top of the rep the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep.

-        At the bottom, the athlete’s head must contact the ground. The feet do not need to remain in contact with the wall for the entire movement. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. This workout calls for both Kipping and Strict reps.

-        *34” max width, your full palm must be inside the taped lines. Fingers can be outside the lines.

Single Arm Kettle Bell Push Press

-        The Kettlebell must be cleaned from the ground of hang to the front rack position.

-        The Kettlebell must be infront of the body, not off to the side.

-        The arm must be fully extended in the overhead position with the knees straight and hip forward.

-        A strict press or push press is permitted. No push jerks.

-        The athlete must complete 5 reps on the right arm, then 5 reps on the left arm.

-        You can transition the kettlebell be either placing it on the ground, in the hang or overhead.

-        If you drop the Kettlebell, you will be assessed a 10s penalty.

Burpee Box Jump Overs

-        The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the athlete must be perpendicular to the box.

-        There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

-        Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

-        Burpees must be a 2-foot jump back and up (scaled teams may step back and step up their burpees and perform box step ups)

Scoring: For Time: Fastest is Better | Time Cap: 8

Individuals

Last Resort

100 Points

For time:
10 Squat Snatch @ 135/95lb
25 Foot Handstand Walk – 10 Foot Minimum
3 Rope Climb, 15 Foot
8 Squat Snatch @ 135/95lb
25 Foot Handstand Walk – 10 Foot Minimum
2 Rope Climbs, 15 Foot
6 Squat Snatch @ 135/95lb
25 Foot Handstand Walk – 10 Foot Minimum
1 Rope Climb, 15 Foot
Sprint to finish

8 Minute Time Cap

*variations:
Masters 45+: 115/85lb

Scaled Individual:
10 Power Snatch @ 95/65lb
30 Wall Balls, 20/10ft, 14/9ft
3 Rope Climbs, 15 Foot
8 Power Snatch @ 95/65lb
20 Wall Balls, 20/10ft,14/9ft
2 Rope Climbs, 15 Foot
6 Power Snatch @ 95/65lb
10 Wall Balls, 20/10ft, 14/9ft
1 Rope Climb to 15 Foot
Sprint to finish

8 Minute Time Cap

*Penalty Option for Rope Climbs is Russian Kettlebell Swings @ 24/16kg- 10 swings for 1 Rope Climb

 

Event Description for Individuals:
Athletes will begin standing in front of the barbell, on the call of 3,2,1 GO they will begin working on the snatches. Once completed for elite, they will move onto the handstand walk, both hands must start within the designated zone and both hands must completed cross the finish line. A minimum distance of 10 feet unbroken is required to advance. For scaled individuals, you will make your way to your wall ball stations and complete your designated repetitions. Then completing your rope climbs to 15 feet, one hand must make clear contact with the rig crossbeam. Control must be shown on the descent. You will repeat this cycle to accumulate given repetitions in your workout. Your score will be time to complete or completed repetitions at the 8-minute time cap. For scaled individuals, you may opt to perform russian kettlebell swings instead of performing rope climbs. 1 rope climb will equal 10 russian kettlebell swings @ 24/16kg for men and women respectively. If you opt for this option, you will score under anyone individual who completes 1 rope climb. You must either do all rope climbs or all russian kettlebell swings.

Movement Standards (All Divisions):

Snatch

-        The athlete must bring the bar from the ground to the overhead position in one smooth motion.

-         At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, power snatch, squat snatch or split snatch may be used.

Handstand Walk

-        The athletes must stand behind the start cone.

-        They must kick into the handstand within the designated area and commence walking an unbroken 10-foot increment. The Handstand walking lane will be 25 feet long.

-        The hands must clearly pass the 10-foot cone for the attempt to count. If an athlete falls before their hands pass the 10-foot cone, then they must re-start the attempt or (for teams) pass the attempt to the next member.

-        Each 5-foot increment successfully completed will equal 1 point.

Rope Climb

-        In the rope climb the athlete ascends the rope until they can touch the crossbeam.

-        Jumping up on each ascend is permitted

-        Athletes must show control as they come down. No dropping from the top.

Russian Kettle Bell Swing

-        The kettle bell must move through the athlete’s legs with straight arms

-        The athlete must swing the kettle bell clearly above the horizontal line of the shoulders

-        The arms must be kept straight in the top

-        The knees and hips must be fully extended at the top of the movement

Wall Ball

-        In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target

-        The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Scoring: For Repetitions: More is Better

Teams

Pedal to the Metal

100 Points

AMRAP 4

Partner 1: Row 30/20 Calories
Both Partners: 35 Power Clean @ 135/95lb
*advance barbell after every 7 reps
Partner 2: Row Max Calories in Remaining time

*variations
Scaled Teams: 95/65lb Power Clean

Event Description for Teams:
Partner 1 will begin seated on rower with the screen display set to zero calories and handles in cradle. Partner 2 will stand behind the rower. On the Call of 3,2,1 Go, partner 1 will row the designated calories. Once completed both partners will advance to the barbell and complete 35 power cleans as a team. You may break up the reps anyway you see fit, no tag required. Athletes must advance the barbell to the next section every 7 reps. Once the power cleans are completed partner 2 will row remaining time for maximum calories in remaining time. Each calorie is worth 1 repetition. Your score is your total reps completed in 4 minutes.

Movement Standards (All Divisions):

Row

-        The athlete may be seated on rower prior to the start of the event, handle must be in cradle. Any damper setting is fine.

-        Athlete must stay on the rower until designated Calories can be seen on the display by the judge.

-        Partner 2 can be seated on rower while partner 1 completes power cleans but can not start rowing until Judge says so.

Power Clean

-        The bar must start on the ground and be lifted to the shoulders will elbows clearly in front of the barbell. The knees and hips must be fully extended at the top of each rep.

-        Power or muscle variations are acceptable.

-        The athlete must stand completely with their feet together, knees and hips fully extended, and the bar supported on the shoulders with control.

Scoring: For Time: Fastest is Better | Time Cap: 15

Teams

Power Thirst
100 points


Complete For Time:

15 Minute Time Cap

300 Double Unders -> advance after every 50 reps
6 x 25 foot Shuttle Runs
40 Mini Axle Bar Shoulder to Overhead @ 80/60lb
6 x 25 foot Shuttle Runs
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
60 Toes to bar
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
6 x 25 foot Shuttle Runs
40 Mini Axle Bar Thrusters @ 80/60lb
6 x 25 foot Shuttle Runs
25 foot Single Arm Overhead Walking Lunge @ 24/16kg
Sprint to finish

*variations:
Scaled Teams:
200 Single Unders
Single Arm Front Rack Walking Lunge
Hanging Leg Raises
Thruster, Shoulder to Overhead = 70/50lb 
                                  

Event Description for Teams:

Athletes will start on the designated black mats with skipping rope in hand, on the call of 3,2,1 GO, athletes will complete the double under repetitions. Athletes must advance after 50 reps, to the next section of the mat. Once completed, athletes will move to the shuttle run: one hand must contact the floor just beyond the end of the mat each time. Next the athlete will complete shoulder to overhead with a mini axle bar. Then back for another set of shuttle runs. Next, the athlete will complete a single arm overhead walking lunge with their kettlebell: you may use any arm for any of these sets and must complete a 10-foot minimum section with the kettlebell overhead. The kettlebell can be snatched or clean and jerked to the overhead position. Both feet must finish completely off the mat with the kettlebell overhead. After the lunge, the athlete will perform the toes to bar: the first 20 reps completed facing the competition floor on the right side of the pull up bar, the second half of the reps to be completed on the left side. Once completed, the athlete will move on for another 25-foot single arm overhead walking lunge, then another set of shuttle runs, followed by mini axle bar thrusters. Finally, the last set of shuttle runs and the last single arm overhead walking lunge. The final portion of the event being a sprint to the finish line which is the end of the black matting. Your score is your total time or completed repetitions in the 15-minute time cap. This event is worth 100 points. Partners can alternate as needed, no tag is required.

 

Movement Standards (All Divisions):

Double Under

-        This is a standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Single Under

-        This is a standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

Shuttle Run

-        One hand must make clear contact with the floor, just beyond the black matting.

Single Arm Overhead Walking Lunge

-        Any arm may be used on any given set.

-        10 foot minimum before switching arms or setting the kettlebell down.

-        Kettlebell must be held in the overhead position.

-        The back knee must make clear contact with the ground.

-        You may step through as long as you reach a full upright position with open hips at the top of the rep.

-        Both feet will start off the mat and finish off the mat with the kettlebell in the overhead position.

-        1 Point for every 5-foot section completed.

-        *WARNING: If you drop the kettlebell at any time you will receive a penalty. Resulting in 30 seconds being added to your time for each drop, or if the workout is not finished under the time cap 5 reps will be taken off your score for each drop.*

Single Arm Front Rack Walking Lunge

-        Any arm may be used on any given set.

-        10 foot minimum before switching arms or setting the kettlebell down.

-        Kettlebell must be held in the front rack position.

-        The back knee must make clear contact with the ground.

-        You may step through as long as you reach a full upright position with open hips at the top of the rep.

-        The kettlebell must be held in front of the chest, not on top of the shoulder.

-        Both feet will start off the mat and finish off the mat with the kettlebell in the overhead position.

-        1 point for every 5-foot section completed.

-      **  WARNING: If you drop the kettlebell at any time you will receive a penalty. Resulting in 30 seconds being added to your time for each drop, or if the workout is not finished under the time cap 5 reps will be taken off your score for each drop.**

Mini-Axle Bar Shoulder to Overhead

-        Bar must stay in the front rack position.

-        Press, push press, push jerk or split jerk are acceptable.

-        Feet must be together under the hips with the bar locked out in the overhead position.

-        Knees and hip must be in the lockout position at the end of the rep.

Toes to Bar

-        In the toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.

-        Both feet must meet the bar at the same time, inside the hands.

Hanging Leg Raises

-        The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front.

-        The heels must be elevated to clearly cross the horizontal plane of the crease of the hips.

-        Legs can be straight or bent if the movement standards are met.

Mini-Axle Bar Thrusters

-        This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground.

-        The hip crease must pass below the knees. A full squat clean into the thruster is allowed on the first rep.

-        The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

-        There is no jerking the bar, a re-dip while locking out the bar overhead will constitute a missed lift.

Scoring: For Weight: Heavier is Better | Tiebreaker: Heaviest Lift

Teams

Part 1: Strong and Fast

100 Points

Heavy Complex:

Squat Clean + 2 Front Squats
OR
1 Power Clean + 3 Front Squats

4 Minute Time Cap

*no variations


Partner heaviest successful lifts added together to create the score. The heaviest lift will act as a tiebreak:(200+210= 410.210)

 

Event Description for Teams:
Both partners will begin on their lifting platform; the barbell can be preloaded before the event starts. On the call of 3,2,1 GO, both athletes will have 4 minutes to establish a maximum weight for the complex. The athlete must verbally confirm the weight on the bar with their judge prior to lifting. Both partners best lifts will be added together with the heaviest lift acting as the tie-breaker. (Partner 1 lifts- 200lb, Partner 2 lifts 225lb, their score = 425.225) Once the 4-minute time cap has elapsed, the athletes will have a 1-minute transition before starting Part 2.

 

Movement Standards (All Divisions):

Clean Complex

-        Athletes must start with the bar on the ground.
Hip must pass below parallel on the clean attempt (squat clean). Power cleans are permitted, however athletes will then need to perform 3 front squats. Athletes must achieve full lockout at top of the clean and top of the front squat.

Scoring: For Time: Fastest is Better | Time Cap: 7

Teams

Part 2: Strong and Fast

100 Points

6 Rounds for time:

5 Chest to Bar Pull Ups
3 Bar Muscle Ups
8 Kipping Handstand Push Ups
5 Burpee Box Jump Overs @24/20” advance box to next section after each round
Sprint to finish

7 Minute Time Cap

*alternating full rounds/tag is required

*variations:
Scaled Teams:
6 Rounds for time
8 Kipping Pull Ups
10 Single Arm Kettlebell Push Press (5 Right/5 left)
5 Burpee Box Jump overs @24/20” advance box to next section after each round
Sprint to finish

7 Minute Time Cap

*alternating full rounds/tag is required
*penalty option for partner assisted Pull ups

 

Event Description for Teams:

Athletes will start at the far end of the black matting. On the call of 3,2,1 GO, partner 1 will begin the event by racing to the rig. The athlete will complete their round in order and advance their box jump to the next designated area before tagging partner 2. Athletes will alternate after each full round until they complete 6 complete rounds of the time cap is reached. Your score is your total time to complete the workout or repetitions completed at the time cap.

Movement Standards (All Divisions):

 

Bar Muscle Up

-        In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.

-        At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.  

Chest to Bar Pull Up

-        This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed if all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground.

-        At the top, the chest must clearly meet the bar below the collarbone.

Pull Up

-        The arms must be fully extended at the bottom at the start.

-        At the top, the chin must clear the horizontal plane of the bar.

-        Kipping or butterfly pull-ups are all allowed if all the requirements are met.

Partner Assisted Pull Ups 

-        If a team selects to do partner pull ups, they will score below teams who used kipping pull ups.

-        Partners may hold the feet while their team mate perform proper pull ups.

-        Arms straight in the bottom.

-        Chin over the bar at the top.

Kipping Hand Stand Push Up

-        Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the top of the rep the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep.

-        At the bottom, the athlete’s head must contact the ground. The feet do not need to remain in contact with the wall for the entire movement. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. This workout calls for both Kipping and Strict reps.

-        *34” max width, your full palm must be inside the taped lines. Fingers can be outside the lines.

Single Arm Kettle Bell Push Press

-        The Kettlebell must be cleaned from the ground of hang to the front rack position.

-        The Kettlebell must be infront of the body, not off to the side.

-        The arm must be fully extended in the overhead position with the knees straight and hip forward.

-        A strict press or push press is permitted. No push jerks.

-        The athlete must complete 5 reps on the right arm, then 5 reps on the left arm.

-        You can transition the kettlebell be either placing it on the ground, in the hang or overhead.

-        If you drop the Kettlebell, you will be assessed a 10s penalty.

Burpee Box Jump Overs

-        The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the athlete must be perpendicular to the box.

-        There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

-        Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Burpees must be a 2-foot jump back and up (scaled teams may step back and step up their burpees and perform box step ups)

Scoring: For Time: Fastest is Better | Time Cap: 8

Teams

Last Resort

100 Points

For time:
18 Squat Snatch @ 135/95lb
25 Foot Handstand Walk- 10 Foot minimum
6 Rope Climb, 15 Foot
14 Squat Snatch @ 135/95lb
25 Foot Handstand Walk- 10 Foot minimum
4 Rope Climbs, 15 Foot
10 Squat Snatch @ 135/95lb
25 Foot Handstand Walk- 10 Foot minimum
2 Rope Climb, 15 Foot
Sprint to finish

8 Minute Time Cap

*variations:
Scaled Teams:
18 Power Snatch @ 95/65lb
50 Wall Balls, 20/10ft, 14/9ft
6 Rope Climb, 15 Foot
14 Power Snatch @ 95/65lb
40 Wall Balls, 20/10ft, 14/9ft
4 Rope Climbs, 15 Foot
10 Power Snatch @ 95/65lb
30 Wall Balls, 20/10ft, 14/9ft
2 Rope Climb, 15 Foot
Sprint to finish

8 Minute Time Cap

*Penalty Option for Rope Climbs:
Russian Kettlebell Swings @ 24/16kg- 10 swings for 1 Rope Climb