Friday March 14, 2014

Friday March 14, 2014

Well I called the deadlift and box jump WOD on Monday, so hopefully those of you completing 14.3 got the practice in that you needed.  Form on the deadlift is going to be the key to success.  The longer you can delay your back hurting the better and farther along you will be able to go.  For those not doing 14.3... your day is normal (as normal as that is I guess).

Skill/Strength

Hang Squat Snatch 1-1-1-1

recovery: Elbow Plank 1'

(Open athletes should do 14.3)

WOD

Walking Lunge lap w/ Sandbag

10 Strict Pullups or 20 Pullins

10e Alt. Dumbbell Snatch (40/20)

5 rounds for time

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