3/14/14

14.3!!!!!!

GYM PROGRAM

Warm-up
Tabata DU
4 Rounds :20/:10
Jumping Jacks
Rollover to V-Sit
Dislocates
PVC OHS

Mobility
Roll Back - 1min
Roll Calves - 1min/side
Athlete's Choice - 2min

Skill/Strength
None

WOD
Open Workout 14.3
AMRAP in 8min
10 Deadlifts (135/95)
15 Box Jumps
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)
15 Box Jumps
*Judges need to record the time stamp after each set of 15 Box Jumps. This time stamp will be the time that has "elapsed" during the 8:00 workout.

Athlete Track
Metcon:
15:00 Row for distance

Strength:
Weighted Pull-up 3-3-3-3-3

Mobility:
Roll Back - 1min
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Calves - 1min/leg

Focus mostly on the WOD for today. Use the row as a general warm-up, and take it nice and easy. Do pull-ups if you get a chance at a separate time than the WOD.

You guys know what to do. Pace the Deadlifts as much as possible. Don't let this workout cripple you. Keep your form as tight as possible. You got this!