WOD #5 – January 29, 2012Deadline to submit results is February 4, 2012 at midnight

RX 7 minute AMRAP: 5 Deadlifts at your choice of weight 10 Box Jumps (24″/20″)

Masters RX 7 minute AMRAP: 5 Deadlifts at your choice of weight 10 Box Jumps (20″/18″)

Modified 7 minute AMRAP: 5 deadlifts at your choice of weight 10 Box Jumps (18″/12″)

Details: For 7 minutes, do as many rounds and reps as possible. You may choose any weight for the deadlifts.

Scoring: Score will be based on total deadlift weight pulled. Post weight used and number of deadlift reps completed, as well as total weight. For instance, post “135 lbs. x 50 reps = 6,750 lbs.”, if you used 135 lbs. and completed 50 reps.

Standards:

Deadlifts – All participants, choose any weight on your barbell as you feel appropriate. Plates need to touch the ground at the beginning of each rep. You may drop the bar from the top, however, you may not pick the bar up again until the bar has stopped moving. For Modified, if using a bar with no plates, the bar needs to start and end about mid-shin. For all, hips and knees need to be open at the top of the movement.  There is no adjusting of weight in the middle of the WOD, so choose your deadlift weight carefully!

Box Jumps – For RX, feet need to leave the ground at the same time and land on the box at the same time.  For Masters RX and Modified, step ups and step downs are allowed.  For RX Men, use a 24″ box, for RX Women, use a 20″ box.  For Masters Men, use a 20″ box and Masters Women use an 18″ box.  For Modified Men, use an 18″ box and Modified Women use a 12″ box.  For all, hips and knees need to be open at the top of the movement (on top of the box).

We want to thank Rachel Kern from The Militia Box out of Nampa, ID for programming this WOD.

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