Friday 13th March 2009 - The Cell

Time: 6pm

Team selection / cash in
Fastest 500M row, winner chooses exercise for max time static hold.

Static hold options: dead hang on rope, dead hang on pullup bar, standing with barbell @ x 1.75 BW, hold in chin up position, handstand, static deadlift hold with 1.5 x BW, plank, L-sit on paralletes, slosh pipe hold

Teams decided based on static hold performance - i.e. 1st/last, 2nd/2nd last etc

Team relay (to be done in order)
Part 1 - Distance (only count distance if partner is locked out) for time
Row 2km / ring support
Air-dyne 2km / plank
Run 200m / 10 partner slap pushup / Run 200m
then immediately:
Part 2 - Reps (only count reps if partner is locked out) for time
200 sledge smash / 2x20kg kb rack (or KBs @ approximately 25% of BW)
50 Tyre flips / slosh pipe overhead hold
25 Man Makers / handstand or wall squat

Cheating penalised by +50m or +5reps! Stay sharp!