Final Day!

11:00 am

A.
Invictus Online Competition
Day 3 of 3 – 150 Points Available

For time:

10 Deadlifts (315/225 lbs)

20 Chest to Bar Pull-Ups

40 Wall Ball Shots

8 Deadlifts

16 Chest to Bar Pull-Ups

32 Wall Ball Shots

6 Deadlifts

12 Chest to Bar Pull-Ups

24 Wall Ball Shots

4 Deadlifts

8 Chest to Bar Pull-Ups

16 Wall Ball Shots

2 Deadlifts

4 Chest to Bar Pull-Ups

8 Wall Ball Shots

Rules and Standards:

* Deadlift: The deadlift must be performed with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the barbell. The arms must be straight throughout.

* Chest-to-Bar Pull-Up: Dead-hang, kipping or butterfly pull-ups are all allowed as long as the arms are fully extended at the bottom and your chest clearly contacts the bar below the clavicle at the top.

* Wall Ball Shot: In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit a 10-foot target. The ball must hit the target for the rep to count. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

3:00 pm

B.
4 sets for time of:
Airdyne 2 minutes @ high aerobic effort (record distance)
Sled Pull X 100m (170)
Rest 1:2

Results:
A) 11:20
B) 4:36 (.64), 5:08 (.62), 5:18 (.61), 5:11 (.61) - ruff!