7/13/15…..Monday…Paleo day 36

UTC NOTES:  Im currently picking teams for this event. Let me know if your interested, anyone can do this!

SAF Showdown
Narcie Sousa
Saturday, August 8, 2015 from 8:00 AM to 4:00 PM (PDT)
Ontario, CA

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Event Details
We are the Sheriff’s Athletic Federation, a non-profit organization committed to promoting health and fitness for law enforcement and the community.
This is a 2 person team event with teams of 2 males or 2 females. There will be two divisions to chose from; Rx and intermediate. The competition will consist of three WODS with prizes to the top three teams in each division. Every competitor will receive a t-shirt (If registered by July 18, 2015). Spectator fee is $5 at the door.

WOD #1
7 Minute AMRAP
Partner “A”
10 Pistols-rx 10 Air Squats-int.
10 Dumbbell Snatches 55/35-rx 35/20-int.
Partner “B”
AMAP Box Jumps

Partners will switch position every minute on the minute and will be scored for total rounds and reps to include box jumps.

WOD #2
Clean & Jerk Ladder
Lifts will be performed every minute on the minute. Both partners have one minute total to complete the lift and are allowed only one attempt each. Should one partner fail the lift they will perform deadlifts (AMAP) until 30 seconds until next lift. Deadlift reps will be used as a tie breaker if needed.

WOD #3 – Chipper
10 minute time cap

100 Double Unders or 300 Singles – Int.
50 Thrusters 135/95-rx 95/65-int.
40 Burpee Jump Overs
30 Wall Balls 20/14
20 Chest to Bar-rx 20 Pull ups – int.
10 Snatches 135/95-rx 95/65-int.
Sprint to finish.

Only one partner working at a time and cannot advance to next station until current reps have been completed.

Have questions about SAF Showdown? Contact Narcie SousaW


Back Squat heavy 5

5 rounds of:

-15 wall ball (20/14),

-12 ovh walking lunge steps w/ plate (45/25),

-9 toes to bar (scale: hanging knees to chest or v-ups)


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