Final Event – Drag Race
(Heats
of 2 in reverse order of placement)
•
500m Row
•
50m Sled Drag (35#/25# on sled)
• 15
Dumbbell Crusher (40#/25# DB’s)
• 50m Sled Drag (70#/50# on sled)
500m Row – You set the tension on the rower and get yourself out of the rower after you’ve completed 500m. If you dismount before 500m and the rower does not go to zero, you will be called back to finish your row.
50m
Sled Drag (One 35# plate/One 25# plate on sled) – The plate will be loaded for
you. The sled will be set just in front of your rower. You must get yourself
into the harness. You must pull the sled until YOU cross the 50m line. The SLED
does not cross the 50m line. You can pull in any position, but touching the
rope while pulling is not allowed. You get yourself out of the harness. You can
load your additional plate before or after your Crushers, but you have to do it
yourself.
15 Dumbbell Crusher 40# DB’s/25# DB’s – The DB Crusher is designed to be a combination of a weighted burpee and a push press. The DB’s remain in your hands during the entire movement. The movement starts from standing with DB’s in each hand, progresses by getting your CHEST to the ground and finishes with the DB’s locked out overhead and hips fully extended in a standing position. You can get DB’s from ground to full lockout by any method. Lockout requires some portion of the ear be visible in front of the arm with arms fully locked out.
50m Sled Drag to finish (70#-2@35#/50#-2@25# on sled) - You must get back into your harness and turn the sled yourself. You must pull the sled until YOU cross the finish line.
