presented by Proper Designworks

Two rounds for time:

M: 30 | W: 24 cal row

20 bar facing burpees 

10 shoulder to overhead (M: 155 lbs | W: 105 lbs) 

10-minute time cap.

Rx & Rx Masters

as written

Intermediate

Barbell - M: 115 lbs | W: 85 lbs  

Novice & Novice Masters

Barbell - M: 95 lbs | W: 65 lbs

Workout Flow

Athletes will start on their rower and at the call of "go" begin rowing. Once 30/24 calories have been completed, athletes will move to their barbell to work through 20 bar facing burpees followed by 10 shoulder to overhead. Two rounds of this work will be completed with time stopping once the final shoulder to overhead rep is completed. 

Movement Standards

Row

• Athletes may adjust their rower prior to the start of the event. 

• The athlete must remain seated on the rower until the monitor displays the prescribed calories.

• In the event of a malfunction please raise your hand to get your judges and the head judges’ attention. You will be ushered to a back-up rower.

Bar facing burpees

• Athletes will reach the floor perpendicular to the barbell with their chest and thighs touching. Stepping down and up is permitted.

• Athletes may travel over the barbell in any way they like. The rep is credited when the athlete has reached the far side of the barbell.
  

Shoulder to overhead

• The barbell will start on the floor and be brought to the athlete’s shoulders with any style of clean.

• A rep will consist of an athlete taking the bar from the front rack position and locking it out over head with the elbows, shoulders, hips, and knees fully extended, and the athlete’s feet back in line with each other.

• Any style of shoulder to overhead is permitted: strict press, push press, push jerk, and split jerk.