Part 1:
20mins
Deadlift
5-5-5-3-3-3
Increase Weight each set

Part 2:
Central Florida Throwdown WOD 3

5 min time cap for Individuals
30-20-10
Deadlift (225/155)
Box Jump Overs (30/24)
Scaled/Masters/Grandmasters
Deadlift (185/125)
Box Jump Overs 24/20
Beginners
Deadlift (115/75)
Box Jump overs (24/20)

The Standards
The Deadlift
the standard judges will be looking for are:
Athletes hips, knees & elbows must fully extended
The shoulders must behind the bar at the top of the deadlift
Both plates must start from the ground at the same time
Reps will NOT be counted If:
The athletes hips, knees or elbows are bent at the top of the lift
The shoulders are in front of or over the barbell at the top of the lift
If the barbell is uneven when it leaves the ground (bumper plates on one side of the bar leave the ground before the other side)
If elbows are bent at the bottom of the deadlift
If the athlete slams the barbell to the ground to gain a “bigger” bounce off the floor
Box Jumps Overs
Athlete starts with both feet on the ground
At some point both feet MUST be on top of the box at the same time
The rep is complete when both of the athlete’s feet are on the ground on the other side of the plyo box
Box step ups are acceptable for all divisions
Reps will NOT count if:
The athlete jumps over the box and both feet do not come in contact with the top of the plyo box (Both feet must at some point during the movement be in contact with the plyo box at the same time.)
1 foot on box at a time
if the athlete hands, elbows or knees touch the box
*ONLY Beginners may use their hands and/or knees when performing Box Jump Overs.