140315 ~ 14.3!!

14.3 is upon us.....an 8 min medley of Deadlifts and Box Jumps. This WOD can be a tonne of fun, but at the same time could also pose a risk to our lower backs.  As we approach this WOD today, I want everyone to remember form over reps.....please do not attempt to lift the bar without properly setting your tension! Butt down....chest up...lets go out there and have some fun!!! 

Please remember to bring a canned good and your spare change for our March Food and Donation Drive!  If we can help Adam O'Brien raise $450 he will be completing 14.5 in a pink tutu, and makeup!! 

For the Newbie Class:

Strength:

EMOM x 7 min complete the following complex:

Deadlift

High Hang Power Clean

Front Squat

Hang Squat Clean (above the knee)

Press

Split Jerk

***Heaviest Possible! Do not drop the bar during the complex**

then...

15 min to work up to a heavy deadlift for the day

Conditioning:

AMRAP 8 of:
10 deadlifts, (135 / 95 lb) or 30% of above
15 box jumps, (24 / 20 inch)
15 deadlifts, (185 / 135 lb.) or 40% above
15 box jumps
20 deadlifts, (225 / 155 lb) or 50% above
15 box jumps
25 deadlifts, (275 / 185 lb) or 60% above
15 box jumps
30 deadlifts, (315 / 205 lb.) or 70% above
15 box jumps
35 deadlifts, (365 / 225 lb.) or  80% above
15 box jumps, 24 / 20 inch

Cash Out:

20 min of dedicated mobility!!

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