Monday 9th March 2015 : A Scaled 14.3 & 11.3

 In WOD

Warm Up: 

2 Rounds of: 20 Lunges; 20 Air Squats; 20 Med Ball Cleans; 5 Dips; 5 Pull Ups; 20 Hollow Rocks; 20 Flutter Kicks

SKILL: 15 minutes of Deadlifts; Squat Cleans and Jerks 

WOD 1: 14.3 (Scaled version)

8 Minute time Cap:

Weight: 95# W; 135#M

10 Deadlifts

15 Box Jumps 20″ W; 24″M

15 Deadlifts

15 Box Jumps

20 Deadlifts

15 Box Jumps

25 Deadlifts

15 Box Jumps

30 Deadlifts

15 Box Jumps

35 Deadlifts

15 Box Jumps

WOD 2: 11.3

5 Minute AMRAP of :

1 Squat Clean + 1 Jerk  (95#W; 135#M)

Recent Posts