Friday 110401

5:15 am class is cancelled for today.


Functional Fitness Open WOD #2

AMRAP in 15 Minutes

  • 9 Deadlift 155#/105#
  • 12 Hand Release Push Ups
  • 15 Box Jumps 24″/20″


This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Watch the instructional video Here.

Make sure after you perform the WOD to SUBMIT your score so we can varify your score.

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