Workout of the Day
OC Throwdown Qualifier 1
WOD 1 – AMRAP 14
10 hand-release bar-over burpees
15 hand-release deadlifts (165#/110#)
20 wallballs (10′ target for M and F)
Burpees: burpee performed parallel to barbell, chest must touch the deck, and hand-release on the bottom; athlete must return to standing position and face the barbell, achieving fully extended, vertical alignment of the body at some point before or during jump over barbell loaded with standard sized bumper plates; the jump must be with both feet simultaneously.
Deadlifts: athlete may take a break after returning barbell to the ground, but athlete may NOT drop the barbell at any point; barbell must be in contact with ground when momentary hand release or rest break occurs; movement complete when athlete returns bar to the ground AFTER having reached full vertical extension (shoulders behind vertical plane of barbell, hips fully open, knees fully locked out)
Wallballs: movement begins when athlete retrieves med ball and achieves bottom-of-squat with hip-crease below the top of the knees; athlete must then stand and throw the medball to designated target/height. -ball MUST hit target/height -athlete may NOT catch ball on a bounce from ground (must stop ball movement on ground before beginning upward body movement).
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