Wednesday September 25, 2013

18 Min Time Cap:

21-18-15-12-9-6-3 of:

Wall Balls 20/14  20/14  12/8 (squat below parallel and the ball must hit the wall at the 10 ft. target for men/9 ft. target for women. The center of the ball must hit at or above the target; not hitting the wall is a no-rep, regardless of the height. An athlete cannot catch the wall ball on a bounce from the floor).

Deadlifts 115/75  105/65  85/65 (traditional deadlift only; no bouncing off the floor)

Box Jumps 24/20  20/16  16/12 (step-ups are allowed but athlete must open hips and exhibit control on top of the both with both feet)

Add one second for each uncompleted rep.