WOD 1 MOVEMENT STANDARDS
Double Under

This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Single Under

This is a standard single-under in which the rope passes once for each jump. Only successful jumps are counted, not just attempts.

Deadlift

Traditional deadlift with 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 head and shoulders behind the bar. The arms must be straight throughout (no bouncing).

Pull-up

This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.  The arms must be fully extended at the bottom.  At the top, the chin must break the horizontal plane of the bar. Sets of repetitions must begin in the dead hang position, jumping into the first rep is not permitted.

Knees to 90

Athlete will hang fully extended at the bottom while raising their knees to break the horizontal plane at the athlete’s hips. 

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