WV Open WOD 13.6
3 rounds 20 Front rack barbell step ups 20" box 115/75 20 Push Ups off plates. Hands and feet on 45lb for men 25lbs for women 20 Pull ups -20 minute time cap -1 second penalty for every rep not completed -Completely stand up (open hip) on the box with both feet. -Must alternate legs. -Standard bumper plates. Bumpers should be approx. 4” high for men and 2” high for women. No competition discs or steel. -Must touch chest on every rep. No belly or head touches. -Complete elbow lock out. -Masters women Hand Release Push Ups -Masters weight-Men 95# Women 65# -Results due by Saturday at 8pm
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