WOD 4

WOD 4: FASTBALL

6:00 cap

Athlete 1: 15 Power Snatch (65lb) + 9 Box Step Over (20″)
Athlete 2: 12 Power Snatch + 12 Box Step Over
Athlete 3: 9 Power Snatch + 15 Box Step Over

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin working.  Once they have completed 15 power snatches, they will move to the box, where they will complete 9 box step overs.  Upon completing their last box step over, they will run back to the start line where they will tag their teammate so they can begin their round.  The second athlete will enter the workout area and begin working.  Once they have completed 12 power snatches, they will move to the box, where they will complete 12 box step overs.  Upon completing their last box step over, they will run back to the start line where they will tag their teammate so they can begin their round.  The third athlete will enter the workout area and begin working.  Once they have completed 9 power snatches, they will move to the box, where they will complete 15 box step overs.  Upon completing their last box step over, they will run back to the start line where time will be called.

Movement Standards:

POWER SNATCH:  The barbell begins on the ground and must be lifted overhead in one motion.  Touch-and-go is permitted.  No bouncing or dropping and catching the barbell on the rebound.  Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.  A muscle snatch, power snatch, squat snatch or split snatch will be accepted.  The barbell must come to a full lockout overhead position, with the hips, knees and arms fully extended, the feet in line, and the bar directly over or slightly behind the middle of the body. 

BOX STEP OVER:  The movement starts with the athlete standing on one side the box with both feet on the ground, and finishes with the athlete on the other side of the box.  The athlete must step on top of the box one foot at a time and then jump or step off to the other side, the athlete is not allowed to jump onto the box.  There is no requirement to stand tall while on top of the box.  Only the athlete’s feet may touch the box, and both feet are required to be on top of the box at the same time.  Each repetition is counted when the athlete lands on the ground on the opposite side, where they may begin their next repetition. 

Scoring:

There is one score for this event. Teams in each division will be ranked based on the total time to complete the workout.  If a team does not finish the workout, :01 penalty will be added to the workout cap per missed repetition.