3/14/2014

WARM UP

Pass through
10-20 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
Arm swings "bro hug"
Hurdlers
Leg Swings

Foam Roll


SKILL

Deadlift

Box jump

BUY IN

Strategy

WOD

14.3
AMRAP

Scaled 1

8 minute AMRAP:

10 deadlifts, 115 / 45 lb. 

15 box jumps, 24 / 20 inch

15 deadlifts, 135 / 75 lb.

15 box jumps, 24 / 20 inch

20 deadlifts, 155 / 95 lb.

15 box jumps, 24 / 20 inch

25 deadlifts, 185 / 115 lb.

15 box jumps, 24 / 20 inch

30 deadlifts, 225 / 135 lb.

15 box jumps, 24 / 20 inch

35 deadlifts, 275 / 175 lb. 

15 box jumps, 24 / 20 inch

*Step ups are allowed

Scaled 2

8 minute AMRAP:

10 deadlifts, 95 / 55 lb. 

15 box jumps, 24 / 20 inch

15 deadlifts, 115 / 65 lb.

15 box jumps, 24 / 20 inch

20 deadlifts, 135 / 75 lb.

15 box jumps, 24 / 20 inch

25 deadlifts, 155 / 85 lb.

15 box jumps, 24 / 20 inch

30 deadlifts, 175 / 95 lb.

15 box jumps, 24 / 20 inch

35 deadlifts, 205 / 105 lb. 

15 box jumps, 24 / 20 inch

*Step ups are allowed.

CASH OUT

Recover

MOBILITY

Hamstring