9 Minute Cap
Rules: Teams will have 9 minutes to complete the workout. A one second penalty will be assessed for each rep not completed within the time cap.
Serpent Squats: Teams must have the sandbag racked on the shoulder. They must start their descent at the same time. Each athlete must pass through a full squat (hip crease below the knee). Athletes do not have to rise at the same time. RX and Masters teams will use a 120lb. Serpent. Intermediate and Novice teams will use a 100lb. Serpent.
Synchronized Burpees: Each athlete’s chest must make contact with the ground. They do not have to make contact at the same time. Athletes must then get up at the same time. They must then make a two footed jump over the sandbags. The jumps do not have to occur at the same time.