Team SuperFit Chicago - Workout 2

150509_wod2

7min. Cap

15-10-5 Barbell Complex (1 Clean + 2 Front Squats + 1 STOH) = 1 Rep (155/105rx) (115/75 scaled) C2B Pullups (Chin over bar - novice)

Rules: Teams will have 7 min. to complete the above 15-10-5 rep scheme. Only one person works at a time. Teams may switch at any point. Teams will receive a one second penalty for each rep not completed within the time cap.

BB Complex: The bar must be pulled from the floor each rep and brought to the front rack position. Any type of clean is acceptable. A squat clean does not count as your first front squat rep. For the front squats, the hip crease must pass below the knee with the athlete finishing with the hips and knees fully extended at the top of the movement. For the STOH, the bar must go from the shoulder to an overhead position with the bar over the body. A press, push press, push jerk, or split jerk is acceptable. Both front squats must be completed before attempting the STOH. NO THRUSTERS ALLOWED!

C2B Pullups: The athlete's chest must make contact with the bar at any point below the collar bone. The arms must be fully extended at the bottom of the movement. For the novice divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.