3.15.13 WOD

Good luck to all!

WORKOUT 13.2

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead, 5 reps

75 pound Deadlift, 10 reps

15 Box jumps, 20" box

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

95 pound Shoulder to overhead, 5 reps

95 pound Deadlift, 10 reps

15 Box jumps, 20" box

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

55 pound Shoulder to overhead, 5 reps

55 pound Deadlift, 10 reps

15 Box jumps, 20" box

Notes

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Equipment

To complete this workout you will need:

• A barbell that is loaded to the appropriate weight for your division

• A box that is the appropriate height for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 52 kg for the Men, 34 kg for the Women, 43 kg for the Masters Men, 25 kg for the Masters Women.