Friday – 031414

 

TGIF Everyone! 14.3 is upon us and it is a heavy one! This will test our strength endurance and stamina. Most importantly though, is to stay safe. This WOD should be done ONCE only unless you’ve had a strategic error or really crapped the bed. Having heavy deadlifts at a high volume along with box jumps can really affect your posterior chain and lower backs.
So, keep your cores tight, engage your shoulder blades and lats at ALL times, and lift with flat backs!

What to do for Friday once you arrive to the box:
1. Sign up for your heat
2. Follow the warm-up posted on the whiteboard
3. Crush 14.3!
4. Cheer on your friends and help judge other heats
5. Always smile for our media crew taking amazing pictures and capturing lifelong memories!

Crossfit Open WOD 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

BC Format:
10 KB Swings, 16/12 kg
15 KB Swings, 20/16 kg
20 KB Swings, 24/20 kg
25 KB Swings, 28/24 kg
30 KB Swings, 32/28 kg