Team SuperFit Lorton Workout 2

11 Minute Cap

Part I

50 Cal Row

50 Box Jump Overs (24/20 All Divisions)

w/ deadlift hold (185/125 Rx) (135/85)

Part II

100 C2B Pullups (Pullups - N)


Rules:  Teams will have 11 minutes to complete the workout.  Teams will split into same sex pairs.  Each pair will complete a 50 calorie row and 50 box jump overs.  The second pair may not begin until the first pair is done with the row.  The second pair may not move on to the next movement until the first pair is finished. ***While each pair is working on part I a deadlift must be held.  If the bar is dropped athletes must switch.  Once both teams have completed part I the team must complete 100 pullups.  Only one person may perform pullups at a time.  While pullups are being performed both deadlift bars must be held.***

Scoring:  Time to complete 100 pullups.  Teams will receive a one second penalty for each pullup rep not completed within the time cap.

Elizabeth Sobka

South Of Belmar, 3821 Wolff Street, Denver, CO, 80212