Flex Events

Flex on The Beach WOD #2

Event 2

“Run Away Rig”

Flex 2 “Run Away Rig”

The workout begins with a cash in which everyone sprints 20 meters. Once returning to the Rig, the team will work together to perform 100 Box jump overs(1 person at a time). Once this is completed the team will enter into a 20 meter sprint relay. Here each athlete will go one at a time to perform the 20 meter sprint. Once all athletes on your team have gone, they can then move on to the next section of 80 pull ups(1 person works at a time). Again once finished the team will then perform another sprint relay before they can move onto 200 Burpee High fives with their teammates(everyone works at the same time). Once finished another sprint relay must be completed before moving to 80 Toes to bar(1 person works at a time). Upon completing the 80 toes to bar, the athletes will before their last 20 meter relay before starting 20 Bar muscle ups(1 person works at a time). Cash-out where everyone sprints 20 meters together.

Score is the time you complete the workout in.

Wod 2 – “Run Away Rig”

RX and Masters

20 minute Time Cap

Team cash in 20m sprint

100 Box jump overs
20 meter relay sprint
80 Pull ups
20 meter relay sprint
200 Burpee high fives
20 meter relay sprint
80 Toes to Bar
20 meter relay sprint
20 Bar Muscle Ups

Team cash out 20m sprint

Scaled

20 Minute time Cap

Team cash in 20m sprint

100 Box jump overs/ Step overs
20 meter relay sprint
80 Pull ups
20 meter relay sprint
60 Burpee high fives
20 meter relay sprint
40 Knees to Chest
20 meter relay sprint
20 Ring Dips

Team cash out 20m sprint

Rules of Wod 2
1. The relays must be performed one athlete at a time. Where teammates can not go until the returning athlete tags the next one in.
2. Everyone must perform ONE rep of each movement.
3. Any style of pull ups will be allowed.
4. Burpee high fives, chest must hit the deck and at the top you must high five one of your teammates.

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