ATHLETES: Please read this entire page before you begin your workout


WOD 2: 4RFT

Click HERE to print your scorecard

RX ATHLETES
4 rounds for time:
21 Box Jumps (24/20)
15 KBS (70/53)
09 Burpees

SCALED ATHLETES
4 rounds for time:
21 Box Jumps (24/20)
15 KBS (53/35)
09 Burpees


WOD STANDARDS:

BOX JUMPS
Athletes must jump from the ground onto the box with two feet. They must reach full extension ON THE BOX. Reaching full extension only in the air is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box (the entire foot on the box is recommended but not required). Step Ups are not allowed but both jumping and stepping down are permitted.

KB SWING
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

BURPEE
The burpee begins from the standing position. At the bottom position, the Athlete’s chest and thighs must touch the ground. At the top of the movement, the Athlete must clap overhead.


Equipment
• Plyo Box with the appropriate height for your division
• Kettlebell


VIDEO SUBMISSION RULES:
Prior to starting, film the kettlebell and box height to be used in the workout. All video submissions should be uncut and unedited in order to accurately display the performance. A clock showing the time should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Upload your video to YouTube or Vimeo and type in the link on your scorecard. Any questions, email info@battleofthebarbells.com

NOTE: Video submission is optional but mandatory for all of those who want to be eligible to podium.


SCORE SUBMISSION:

Click HERE to submit your score.

Every athlete (RX/Scaled) who performed the WOD as prescribed should click the option of the form labeled:
“I certify that I performed all movements according to the prescribed standards for the event.”