Friday 11-6-15


superfit wod3Today’s workout is going to pit your team against two of your coaches. Kara and Chris will be competing in the Superfit TX Team Challenge a week from Saturday. Coach Laura will help us at 6am and we’ll run 2 heats of the WOD. Your goal is to push us today and really help us get sharp for this WOD! For today’s effort we’ll be doing the Masters/Scaled version below. Scale additionally as needed. We’ll have some extra credit post WOD.



In teams of 2-3 complete the following:

4 RFT (9 minute cap)

25 Double Unders
20 OHS (95/65#)
10 Snatches (95/65#)

Rules: Teams will have 9 minutes to complete the workout. They will receive a one second penalty for each rep not completed within the time cap. Only one person may work at a time. Teammates may trade off at any point.

Double Unders: The rope must completely pass under the feet twice. If the rope is trapped under the feet on the second pass, the rep does not count.

OHS: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Snatch: The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Deadlift into hang snatch is allowed. Full “squat” snatches and split snatches are allowed, but not required.