Tuesday’s WOD

BattleFit West 12.1

“TakeDown”

21-15-9

Deadlifts 275 lbs

30 in Burpee Box Jumps

*Deadlift:

This is a traditional Deadlift with the hands outside the knees.  The movement will begin from the floor, lifting the barbell up until the hips and knees reach full extension, with the shoulders behind the bar. The arms must be straight throughout. Intentional bouncing of the barbell is not permitted.  Dropping the barbell after the repetition is complete is allowed; However the barbell must come to a complete stop before starting the next repetition.

*Burpee Box Jumps:

The first half of the movement begins with a Burpee.  In the bottom position of the Burpee,   the upper torso must touch the ground.   The second half of the movement ends with the Box Jump with both feet at a standing position and the hips locked out at the top.  Stepping back down from the Box is permitted.  Stepping up IS ONLY allowed for the NOVICE division.  All other divisions must jump up.