MARCIA
Warm-up:
2 rounds 10 Each w/Barbell
Deadlift, Hang Clean, Front Squat, Good Morning
Dynamic Stretch
Strength: Deficit Deadlift
(5)5
Use these 5 sets to prepare for the Workout.
WOD: Open 14.3
8 min. AMRAP
10 Deadlift 135/95 (55+ 95/65)
15 Box Jumps 24/20 (55+ 20/20)
15 Deadlift 185/135 (55+ 135/95)
15 Box Jumps
20 Deadlift 225/155 (55+ 185/115)
15 Box Jumps
25 Deadlift 275/185 (55+ 225/135)
15 box Jumps
30 Deadlift 315/205 (55+ 275/155)
15 Box Jumps
35 Deadlift 365/225 (55+ 315/185)
15 Box Jumps
Icing:
Finish those Sit-ups.
LaCross Ball Peanut at the base of the spine for 5 min.