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Run - approximately 800m – The run will be around the field on the dirt warning track with entrance and exit points on and off the field to stairs going up to the concourse for stations.
The monitor should read 0m when the participant starts and NOT where the previous participant left off. It is the responsibility of the race official make sure the rowers are reset after each participant finishes their 800m row.
The Burpee Broad jumps are to be done in place over 2 lines measured 35 inches apart. The burpee can be done any way as long as the entire body, including the chest, contacts the ground and facing the nearest line. The participant can standup in any way but must jump over both lines with a two-foot take off and two-foot landing. The participant will then turn around to complete the next rep. Each rep counts after the participant jumps over both lines.
Weights must be carried by the competitors’ side. During the completion of a 10 meter down & back course, both feet must cross the 10 meter course lines on every down and back. Both feet must cross the finish line before placing the weights back in the starting location. In certain approved cases with adaptive or disabled athletes the above rules canbe altered.
The push-up must start from a plank position, with the participant’s hands and feet only on the ground. They must lower their body all the way to the ground before picking up and releasing their hands to ensure full range of motion. The push-up must end in a plank position without any assistance from the knees or any other part of the body. The feet must remain in contact with the ground throughout the entire movement.
Competitor is allowed to lift the weight using whatever techniques they prefer. While completing the rep the entire ball must travel over the top of the shoulder while reaching hip and knee extension. The competitor shall not dip the shoulder or lean to the side while completing the rep.
The lunge must begin in a standing position with both feetside by side. The will step forward, and the back knee must contact the floor. The lunges must be alternating and stutter steps are not permitted. This is a single DB, and can be held in any position.
Participants will grab a sandbag and complete 4-6 sets of stadium stairs (down/up/down/up/down/up). Sandbag will be dropped where runners will proceed to the final sprint to the finish line.