WOD 4: TURN AND BURN

13:00 CAP

4:00 to Complete:
20 Shuttle Runs (30’)
12 Lateral Burpees Over Plate
8 Sandbag to Shoulder (100lb)
Max Effort Pull-ups
(:30 rest)
*Each athlete will have a 4:00 window

All Athletes will be staged behind the start line. At 3, 2, 1, Go, Athlete A will enter the workout area and begin her work.  Once she has completed the required work, there will be a :30 break for Athlete B to enter the workout area and get set-up.  Once Athlete B has completed her required work, there will be a :30 break for Athlete C to enter the workout area and get set-up. Once she has completed her required work, time will be called.  

Movement Standards:

SHUTTLE RUN: The rep begins with the athlete standing with her back facing the starting line. At each end, both feet and one hand must touch the ground behind the line before the athlete can return. Touching the line itself is not sufficient and will not count. A single shuttle run is a 30-foot round trip (15 feet down and 15 feet back) and will count at 2 reps (each time they cross a line counts as a rep). On the final rep, the athlete can run past the line to finish and does not need to touch behind the line on the last return. If deemed a no-rep, the athlete must return to the line she got the no-rep and perform a good rep to continue. 

BURPEE OVER PLATE: The burpee starts with the athlete facing any direction while touching their chest and thighs to the ground, and finishes with the athlete on the other side of the plate.  There is no requirement to stand tall while getting to the other side of the plate, but both feet must jump to the plate and be touch the plate at the same time.  Athletes may step off the plate to get to the other side.  If an athlete gets a “no-rep” the athlete must repeat the entire repetition for it to count.

SANDBAG TO SHOULDER: The movement begins with the athlete standing tall and the sandbag on the ground. The athlete must then pick up the sandbag and put it on either shoulder.  The sandbag can be picked up anyway but with no help from another athlete. The rep is complete when the athlete stands tall with the sandbag on one shoulder, held with the same side hand, the hips and knees fully extended, and the other hand off the sandbag showing full control of the bag on the shoulder..

PULL-UP: This is a standard pull-up.  Dead hang (strict), kipping or butterfly pull-ups are allowed if the requirements are met.  The arms must be fully extended at the bottom with the feet off the ground.  At the top of each rep, the chin must clearly break the horizontal plane of the bar. Jumping or pushing off the rig, j-hook, or another athlete is not allowed.  If an athlete cannot perform anymore pull-ups she can continue earning reps for the team by completing shuttle runs. Every touch equals 1 rep.

Scoring: 

There will be two scores for this event. Teams in each division will be ranked based on the total combined pull-up/shuttle run repetitions as a team and how quickly the first athlete completes the shuttles, burpees and sandbags.