SPIT FIRE

8:00 AMRAP

(As Many Rounds As Possible)

24 Double Unders

12 Dumbbell Snatches 50/35

6 Toes to Bar

“OR”

48 Singles Unders

12 Dumbells Snatches 35/25

6 Toes to Something

*Partner 1 completes a full round while Partner 2 rests

Score is the total of “Round Points”

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WORKOUT DETAILS

The Tuskegee Airmen, a group of African American military pilots who fought in World War II, had the motto "Spit fire". The motto was a reminder to the pilots to be aggressive and tenacious in protecting allied bombers and destroying enemy fighters. The Tuskegee Airmen were also known as "Red Tails" and "Red Tail Angels" because of the distinctive deep red paint on the tails of their fighter planes.

WORKOUT FLOW

The pair will alternate rounds. Partner one performs a round while partner two rests. The Athletes must commit to a version of the workout each round and may change the selected version each round. Once a round has begun with the completion of one rep, there can be no changes for that round.

The score for the Double Under/ Toe to Bar version is 2 points per completed round. The score for the Single Under/ Toes to Something is 1 point per round. The final score will be the total of completed round points for the pair. These will be referred to as “Round Points”. There will be no score for partial rounds.

MOVEMENT STANDARDS

Double Unders: The rope passes under the feet twice during a single jump. The rope must spin forward.

Single Unders: The rope passes under the feet once for each jump. The rope must spin forward. Must be a two foot jump.

Dumbbell Snatch: The dumbbell begins on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted.

Toes to Bar: The Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body even on the last rep.

Toes to Something: Same as T2B except the toes must elevate above the Athlete’s hips crease.