Team SuperFit Charlotte Fall 2014 Workout 3

2014_superfit_charlotte2_wod3

AMRAP 9

10 Deadlifts (185/125 Rx) (135/85 N) 20 Box Jumps (30/24 Rx) (24/20 N) 30 Double Unders

Rules: Teams will get 9 minutes to complete as many reps as possible of the triplet. Only one person works at a time. Teams may switch at any point. Scoring will be total reps.

Deadlifts: Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar. NO BOUNCING!

Box Jump: Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box. Athletes may rebound or step down. NO STEP UPS!

Double Unders: The rope must completely pass under the feet twice. If the rope is trapped under the feet on the second pass, the rep does not count.