All Individual events will take place on Saturday, December 15th for RX, Scaled & Master's (40+) competitors.



INDIVIDUAL DIVISIONS:

RX Men
RX Women
Scaled Men
Scaled Women
Masters Men
Masters Women

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​WOD 1

“BUCK”

10 Min. Timecap

Movement Standards

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RX MEN:



3 RFT:
-10 deadlift   225/155  
-15 chest to bar pull-ups
-20 wall ball  (10 foot target) 20lb

RX WOMEN:



3 RFT:
-10 deadlift   225/155  
-15 pull-ups
-20 wall ball  (10 foot target) 14lb 

SCALED AND MASTERS:



3 RFT:
-10 deadlift 155/105
-15 pull-ups or 30 banded pull-ups
-20 wall ball  (10 foot target) 14/10





WOD 2

"BEAR"

5 Min. Timcap

Movement Standards



RX MEN AND WOMEN, SCALED MEN AND WOMEN, MASTERS MEN AND WOMEN:



One completed full set of:
-power or squat clean
-front squat
-push press or push jerk
-back squat
-push press or push jerk



You will have 5 minutes to get your heaviest Bear Complex.  Athletes must pause between each movement.  They must completely open hips after each movement.  Overheads must be locked out with feet in original stance.  Your max weight will be your score.





WOD 3 

“DOE”

10 Min. Timecap

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RX MEN AND WOMEN:



For time:
10-9-8-7-6-5-4-3-2-1 reps of:
-shoulder to overhead  135/95  
-box jumps   24/24  (hips open before feet leave the box)



SCALED AND MASTERS:



For time:

10-9-8-7-6-5-4-3-2-1 reps of:
-shoulder to overhead   95/65
-box jumps  18/18  (hips open before feet leave the box)





WOD 4

“VENISON”

10 Min. Timecap

Movement Standards

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RX MEN AND WOMEN:



For time:
-20 Snatch  (power or squat) 135/95  
-40  one-legged squats 
-10 rope climbs



SCALED AND MASTERS:



For time:
-20 Snatch (power or squat)  95/65
-100 air squats
-30 knees to elbows

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COST

Individual: $70

Increase: $90 on 11-24-2012