SFNC 2016 Pro Division Workout 5

For Time:

11 Minute Cap

300 Row

15 Box Jumps (30/24)

15 Deadlifts (315/225)

300m Row

12 Box Jumps (30/24)

12 Deadlifts (315/225)

300m Row

9 Box Jumps (30/24)

9 Deadlifts (315/225)


Rules:  Athletes will have 11 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.  The top 4 finishers move on to the next round.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.

Deadlifts:  The bar must touch the floor each rep and finish with the hips and knees fully extended.  The shoulders must be behind the bar.