Friday September 6, 2013

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