Friday 05/15/09

Location: CHS
Time: 5:30 a.m.

This is one of the two WODS that will be performed this Saturday at the Rocky Mountain Regional Qualifier (we'll do the 2nd Saturday WOD some other day).

3 rounds for time of:
8 Deadlifts, 300#/195#
400m run

Some of the rules from the Qualifier (I modified or deleted as necessary to make them applicable to our location):

Deadlift
1. The bar starts on the ground with the athlete standing upright in front of the bar.
2. Sumo deadlift stance is not allowed.
3. At the top of the lift, the shoulders must be behind the bar when viewed from the side, with the knees locked out.
4. You must have your hands in contact with the bar during the whole movement - including when the bar is lowered to the ground. This includes the last rep.
5. If the bar is dropped, the rep does not count.
6. Both bumpers must touch the ground on each rep.

Run
1. This is the usual outdoor 400m route. Start with one hand on the school building and take off.
2. Stay on pavement the entire time. Run to the white pole and return.
3. Your time stops when you run into the gym on the third round, back to your barbell and touch your barbell.

Finally - there is a 12 minute limit.