Competition Corner

"Northrup"

52 wall balls _______
4 Rounds
Round 1
Round 2
Round 3
Round 4
9 DB Box Step Overs
9 DB Hang Power Cleans
1 Devil Press
20 Jump Rope
52 wall balls _______
Time: ________  or
Last Finished Rep: ____________
SCORE IS TIME (10 Minute Cap)
Buy-In: 52 Synchro Wall Ball Shots M/F
Then into relay of 4 rounds:
9 Dumbbell Box Step Overs, 9 Dumbbell Hang Power Cleans, 1 Devil Press , 20 Double-Unders
Cash-Out: 52 Synchro Wall Ball Shots M/F
Workout Flow:
At the count of “3,2,1 GO,” one Male and one Female will begin performing synchronized wall ball shots.  The team will complete 52 total reps. Teams may split up wall balls repetitions however they prefer, but a M/F pair must be working at all times.
Once all 52 wall ball shots are complete, the team will begin the 4-round relay. Only 1 athlete may work at a time during the relay. The team of 4 will start together on a mat on 1 side of the workout floor. Once all four athletes are on the mat, the first athlete may run out onto the workout floor where they will begin to work through the WOD.
Each athlete can complete as much or as little work as they’d like in any round. Once they are finished working, they will run to the mat on the opposite side of the workout floor and cannot return until the relay component is over.
Once the athlete reaches the mat on the opposite side, the next athlete may begin working (picking-up where the previous athlete left-off). The workout will continue like this relay style until all 4 rounds are complete. Once Athlete 4 finishes the final rep of the jump rope in round 4 the entire team will run back to the cash-out with wall ball shots.
52 synchronized wall balls to finish following the same rules from the buy-in.
Wall Balls:  20#/14# for Rx, 14#/10# for Scaled (both divisions 10’ target for men, 9’ target for women).  The wall balls are only synchronized at the bottom of the squat, both athletes must be at or below parallel together at the bottom of each wall ball rep.   It does not matter when the ball hits the target.
DBs:  50#/35# for Rx, #35/20# for Scaled
Box Step Overs:  24” for men, 20” for women with 2 DBs.  Athletes do not need to reach full extension at the top of the box during the step over.  Both feet must make contact with the the top of the box for each rep.  Athletes will be responsible for flipping the box (as needed) to the appropriate height.
Jump Rope:  Double Unders for Rx, Single Unders for Scaled (20 singles).  Bring your own Rope.
Each athlete must complete at least 1 rep during the 4 rounds, otherwise work can be split however.
All 4 rounds must be completed before the team can perform the 52 wall shot cash-out. Once the final rep on the jump rope is completed during round 4 of the relay, all 4 athletes may run to the wall ball area. The final athlete does not have to run to or tag the 3 waiting athletes.