Friday 140314

Doug L

ROCK TAPE Dr. James Parker will be around again to Rock Tape anyone who needs it


Friday Night Throwdown 6-8 pm  Come have some fun doing 14.3!! 

Dynamic Warm-Up-Mobility
Prepare for…

WOD   ”CF OPEN 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

Masters 8 Minute AMRAP: +55 Masters
10 deadlifts, 95 / 65 lb. 
15 box jumps, 20 inch
15 deadlifts, 135 / 95 lb.
15 box jumps,  20 inch
20 deadlifts, 185 / 115 lb.
15 box jumps, 20 inch
25 deadlifts, 225 / 135 lb.
15 box jumps, 20 inch
30 deadlifts, 275 / 155 lb.
15 box jumps, 20 inch
35 deadlifts, 315 / 185 lb. 
15 box jumps, 20 inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).


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