WOD 4: FROZEN ROPE

4:00 to complete:
10 Synchro Burpee
20 Synchro Gymnastics (knees-above-hip)
30 Synchro Wall Ball Shots (10lb and 8lb)
(:30 rest)
*Repeat 2 more times

*Max distance on the Concept 2 Rower

All Athletes will be staged behind the start line. At 3, 2, 1, Go, all athlete will enter the workout area.  Athlete A will get on the Concept 2 Rower and Athlete B and C will perform the synchro workout together.  Athlete A will row for the full 4:00.  Athletes B and C will have that same 4:00 to complete the workout.  Once the first 4:00 is complete, the team will have 30 seconds to reset and get ready for the second 4:00 workout.  Athlete B will get on the rower and Athletes A and C will perform the workout.  The sequence will repeat for a third time with Athlete C on the rower and Athletes A and B performing the workout. Athletes performing the synchro workout can switch the ball weight at anytime.

Movement Standards:

SYNCHRO BURPEES: The burpee starts with the athletes standing then moving to touching their chest and thighs to the ground at the same time, and finishes with the athletes standing vertically with the hips and knees fully extended.  NO jump or clap is required.  The synchro is on the ground with the chest and thighs touching at the same time and standing vertically with the hips and knees fully extended. 

SYNCHRO KNEES-ABOVE-THE-HIP: In the knee above the hip, the athletes must go from a full hang to having the knees break the horizontal plane of the hip at the same time.  At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and rest of the body.  The synchro is at the top of the knees above hip when both athletes toes break the horizontal plane of the hip at the same time.

SYNCHRO WALL BALL SHOT: This is a standard wall ball shot.  The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the target.  The center of the ball must hit the face of the target at or above the 9’ line.  If the ball hits below the line, the bottom edge or does not hit the target, it is a “no rep.”  If the ball drops to the ground at any point, it cannot be caught off the bounce to begin the next rep.  The ball must settle on the ground before being picked up for the next rep.  The synchro is at the bottom of the squat.

CONCEPT 2 ROWER: Athletes can adjust the foot pads and/or the damper, but nothing else. The screen will be reset to 0m for every 4:00 window.  

Scoring: 

There will be six scores for this event. Teams in each division will be ranked based on the final time for each 4:00 workout and the individual distance on the rower for each 4:00 window.