Team SuperFit Roanoke Workout 3


Part I

20 Cal Row

30 T2B

40 Box Jump Overs (24 RX) (20 N)

Part II

Max Rep Wall Balls (20/14)

Rules: For part I, teams will have 10 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many wall balls as possible during the same 10 minute period.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

Box Jump Overs:  Athletes must touch on top of the box and then go over to the other side.  The rep must begin with a two footed jump.  NO STEP UPS!  They DO NOT have to reach full extension with their hips and knees.  The rep is complete when the athlete's feet touch the floor on the other side of the box.

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.