4 Rounds For Time
9 minute cap
20 C2B PULLUPS (10 PULLUPS - NOVICE)
20 PISTOLS (FR. RACK LUNGE 75/55 NOVICE)
Rules: Teams will get 9 minutes to complete to the workout. They will receive a 1 second penalty for each rep not completed within the time cap. Only one person may work at a time. Teammates may switch as any point.
C2B Pullups: The chest must make contact with the bar below the collar bones. The arms must be fully extended at the bottom of the movement. Novice athletes will do regular pullups. The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.
Burpees: Will be performed with a hand release over a bar. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count. On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar. NO DIVEBOMBING!
Pistols: The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the other remaining off the floor. The athlete must stand all the way up (hips fully extended) before the other leg makes contact with the ground. ALTERNATING IS REQUIRED!. Novice teams will perform a front rack lunge. The knee must touch the floor each rep and the hips must reach full extension with the feet together to finish the rep.